051820-05

Monday 051820 WARM-UP EMOM x 8 Min 1 -- 8/6 Cal Bike (or :30 Run/Row) + Groiners Min 2 -- 10 Slam Balls + (Slam Ball Front Squat → Slamball Thruster) SKILL ON A 8:00 RUNNING CLOCK... Strict Pull up practice, L-Sit Pull up practice, Strict Muscle up Practice WORKOUT AMRAP x 15 MINUTES 15/10 Cal Bike 30 Double Unders 10 Thrusters (95/65)|(65/45) 6 Strict Pull ups (Score is Rounds + Reps) Tuesday 051920 WARM-UP EMOM x 3 MINUTES :30 Sprint (Bike/Run/Row), :30 Rest Then … 1 ROUND 10 elbow punches 5 inch worms 10 clean deadlifts 20 mountain climbers 5+5 hang high pull + muscle clean 10 alt cossack squats 5 power clean 10 lateral jumps over BB STRENGTH EMOM x 10 MINUTES 3 Power Cleans *Build in weight for first 5 minutes, then hold across for the remaining 5 minutes (Score is Load) WORKOUT FOR TIME 30-20-10 Burpee Over the Bar Power Clean (135/95)|(95/65) (Score is Time) FINISHER NOT FOR TIME 30 Barbell Roll-Outs (No Measure) Wednesday 052020 WARM-UP AMRAP x 8 MINUTES 10/10 Single Arm DB Bent Over Rows 10 Alt. DB Step-ups 5/5 Single Arm DB Push Press 10 Alt. DB Hammer Curls :30 Hollow Hold SKILL ON A 10:00 RUNNING CLOCK... Handstand Play - Walking, Holding or Building Skill (No Measure) WORKOUT 5 ROUNDS FOR TIME 400m Run 14 DB Step-Back Lunges (50/35)|(35/25)* 14 HSPU *Hold the DB Suitcase Style (Score is Time) Thursday 052120 AMRAP x 8 MINUTES 10 Lunges 5/5 SA Ring Rows 10 Mountain Climbers 10 V-ups or Tuck Ups 10 Slam Balls 5 Inchworms + Push-up WORKOUT EMOM x 10 MINUTES MIN 1 -- AMRAP of 4 Box Jumps (24/20) + 4 Air Squats MIN 2 -- Row or Bike, Moderate Effort -Rest 3:00- EMOM x 10 MINUTES MIN 1 -- AMRAP of 4 Kettlebell Swings (light) + 4 Up-Downs MIN 2 -- Row or Bike, Moderate Effort (No Measure) COOL DOWN ON A 5:00 RUNNING CLOCK... Foam Rolling or Flow Stretching (No Measure) Friday 052220 WARM-UP 3 ROUNDS 10 Bootstrappers 10 Alt Groiners 10 Inch Worms + Push-Up Into… 3 ROUNDS 5 Broad Jumps 10 Jumping Air Squats 10 Push-Up to Pike WORKOUT "OPEN 19.1" AMRAP x 15 MINUTES 19 Wall Ball (20/14)|(14/10) 19 Calorie Row (Score is Rounds + Reps)