05/16/22-05/20/22
Monday (May 16th)
Skill:
4 Sets:
10 Bulgarian Split Squats
10 Feet Elevated Goblet Squats
8 Sit Throughs :15 L-Sit
Compete/Train:
“Tabata”
8 Rounds of:
0:20 Work / 0:10 Rest
Tabata Row (max cals)
Rest 2:00
Tabata Push Up
Rest 2:00
Tabata Air Squat
*Score is total number of reps
Tuesday (May 17th)
Strength:
Power Clean + Push Jerk
1-1-1
Compete:
“DT”
5 Rounds For Time/Alt. with a partner
12 Deadlifts
9 Hang Power Cleans
6 STOH
*155/105lbs
**Alternate rounds back and forth with a partner, 5 rounds each.
Train:
5 Rounds For Time/Alt. with a partner
12 Deadlifts
9 Hang Clean
6 Push Jerks
115/85lbs
Wednesday (May 18th)
Skill:
10:00 EMOM
5 Muscle Ups
or
6-12 Toe To Bar
Compete:
Every 4:00 x5 Rounds:
200m Run
20 Sit Ups
20 Burpees to target @6” above reach
Train:
Every 4:00 x5 Rounds:
200m Run
12 Sit-Ups
12 Burpees to target
Thursday (May 19th)
Strength:
Every 0:30 x10:00
1 Power Snatch @75%
Compete:
7 Rounds For Time:
8 Single DB Hang Clean & Jerk @70/50lbs
10 C2B Pull Ups
250m Row
*Rest 1:00 after each round
Train:
7 Rounds For Time:
8 Single DB Hang Clean & Jerk @50/35lbs
10 Ring Rows
250m Row
*Rest 1:00 after each round
Friday (May 20th)
Strength:
Front Squat
5x5 Reps @75% of 1RM
Compete:
For Time: (with a partner)
60 Cal Bike
70 Deadlifts @225/155lbs
60 Thrusters @135/95lbs
Train:
For Time:
40 Cal Bike
50 Deadlifts @155/105lbs
40 Thrusters @95/65
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