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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