FRIDAY 5.17.24
Strength
Dual DB/KB bulgarian split squat
3x12 each leg, increasing
AMRAP in 20 minutes:
4 Wall walks
8 Burpee toes to bar
12 Hang power snatch (95,65) RX+(115,80)
16 Front rack reverse lunges (95,65) RX+(115,80)
20/16 Calorie row
THURSDAY 5.16.24
Strength
Strict handstand push up
5x3 increasing deficit
For time:
27-21-15-9
Deadlift (205,145) RX+(225,160)
DB single arm push press (50,30) RX+(55,35) (right arm)
Box jump (24,20) RX+(30,24)
DB single arm push press (50,30) RX+(55,35) (left arm)
WEDNESDAY 5.15.24
Strength
Front squat (1&1/4 rep)
5x3 increasing weight
3 rounds for time:
500 Meter run (300m+200m)
40 Wall ball (20,14) RX+(25,20)
30 Pull up
20 Db step up (50,30) RX+(55,35)
TUESDAY 5.14.24
Strength
Weighted push up
4x8-12 increasing weight
3 rounds for time:
75 Double unders
20/16 Calorie bike *reset
20 Hang power clean (135,95) RX+(155,105)
20 Bar facing burpee *two foot takeoff
MONDAY 5.13.24
Strength
Hang power snatch + hang squat snatch + overhead squat
6 sets increasing
AMRAP in 15 minutes (ladder style):
5/4 Calorie row
5 Thruster (95,65) RX+(105,75)
5 Toes to bar
10/8 Calorie row
10 Thruster (95,65) RX+(105,75)
10 Toes to bar
15/12 Calorie row
15 Thruster (95,65) RX+(105,75)
15 Toes to bar
…etc.
SATURDAY 5.11.24
Teams of two. One athlete works at a time.
AMRAP in 35 minutes:
50 Synchronized walking lunge
50 Single DB hang power clean & jerk (50,30) RX+(55,35)
50 Burpee over DB
50/45/40 Calorie bike
50 Pull up
FRIDAY 5.10.24
Strength
1.) Hang power clean
5x3 increasing
2.) Rower hamstring curl
3x15-20
For time:
1500/1200 Meter row
Then,
3 rounds:
30 Deadlift (185,30) RX+(205,145)
30 Wall ball (20,14) RX+(25,20)
Then,
1500/1200 Meter row
THURSDAY 5.9.24
Strength
Tempo push press
5x5 increasing
*4 second negative
AMRAP in 24 minutes:
15 Toes to bar
12 Box jump (24,20) RX+(30,24)
9 Handstand push up (Abmat+15’s) RX+(Abmat+45’s)
3 Rope climbs
*Run 200 meters at minute 4:00,8:00,12:00,16:00,& 20:00. Pick up where left off upon returning.
WEDNESDAY 5.8.24
Strength
Back squat
5x5 increasing
For time:
30/24 Calorie bike
150 Double under
30 Front rack reverse lunge (95,65) RX+(115,80)
25 Hang power snatch (95,65) RX+(115,80)
30 Front rack reverse lunge (95,65) RX+(115,80)
150 Double under
30/24 Calorie bike
TUESDAY 5.7.24
Strength
Tempo bench press
5x5 increasing
*4 second negative
5 rounds for time:
300 Meter med ball run (20,14) RX+(25,20)
20 Pull ups
10 Single DB burpee to step up (50,30) RX+(55,35) (24”,20”)