050321-050721


Monday 050321


STRENGTH

Overhead Squat:

2-2-2-2-2

*Work up each set, try to find a good double for the day!

**Rest as needed bt sets


WORKOUT

For Time:

100 DUs (Buy-in)

Then

5 Rounds

3 Power Snatches @135/95lb

5 SHSPUs

Then

100 DUs

Then

5 Rounds

3 Power Snatches

5 SHSPUs

Then

100 DUs

*20:00 Time Cap


Tuesday 050421


STRENGTH

Pause Front Squat + Front Squat:

5x1 @80% of 1RM

*Rest as needed bt

**Work on positioning and speed out the bottom of the squat!


WORKOUT

14:00 EMOM

MIN 1:) 7 Power Clean and Jerks @115/85lbs (T&Gs)

MIN 2:) 5 Muscle Ups


Wednesday 050521


WORKOUT

6 Rounds For Time:

400m Run

Rest 0:30

10 Burpee to Target

50ft OH Lunges (1xDB-50/35)

Rest 1:00


SKILL

For Quality:

30 Strict Pull-Ups

*Work for quality, stick with good sets, use a band if needed.


Thursday 050621


STRENGTH

Deadlift:

3x5 Reps @78%

*Rest as needed bt sets


WORKOUT

For Time:

50/40 Cal Row

30 DUs

50 Sit-Ups

30 DUs

25 Deadlifts @275/185lbs

30 DUs

50 Sit-Ups

30 DUs

50/40 Cal Row


Friday 050721


WORKOUT

20:00 AMRAP

200m Run

20 Wall Balls

200m Run

20 Pull-Ups

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