052019-052419

Monday 052019

Workout

5 Rounds For Time

400m Run

12 Hang Squat Cleans (135/95)I(95/65)

Abs Finisher

3 Sets

15 Power Pike-Ups

30 Russian Twists

-Rest as needed b/t sets-

Tuesday 052119

Strength/Skill

5X3

Weighted Strict Pull-Ups

Workout

EMOM X 21

Min 1 - 200m Row (:50)

Min 2 - 15 Box Jumps (24/20)

Min 3 -Athlete's Choice

*Athlete Chooses between

10 Strict Pull Ups

10 Strict Ring Row

10 DB Bent Over Row

Wednesday 052219

Workout

For Time

100 Push Press (135/95)I(95/65)

Every Time You Break 10 Up Downs

Thursday 052319

Workout

AMRAP X 13

100 Double Unders

50 Toes to Bar

100 Double Unders

50 DB Box Step Overs (50/35)I(35/25)--(24/20)

Suns Out Guns Out

2-3 Sets

10/10 Single Arm DB Rows

:20 DB Half Curl Hold (L/R)

10/10 Single Arm OH Tricep Extension

Friday 052419

Strength/Skill

On A 15:00 Running Clock

Establish 3RM Deadlift

Workout

For Time

21-15-9

Cal Bike/Row

15-12-9

Deadlift (275/185)I(225/155)

12-9-6

Strict HSPU

* Workout Performed 21 Cal's, 15 Deadlifts, then 12 Strict HSPU and so on...