weekly 5/23-5/27


Monday 05/23

Workout: 25 Minutes

-10 Rounds

-1 Round Every 2:30

-2:00 on, 30 sec break


Each round begins with:

2/8 Chest to Bar Pull-Ups

4/16 HR Push-Ups

8/24 Squats


Remaining time in 2:00: Cardio

Perform as many 10' Burpee Shuttles as possible or Jump Rope

Competitors your score is TOTAL BURPEE SHUTTLES.



TUESDAY 05/24 - Squat Day!

Part 1- Front Squats 10x3


Warm up to a weight you believe you can be successful with for 10x3

@ a % of Body Weight Levels 25% / 50% / 75% / 100%



Part 2- AMRAP 10

10 Thrusters %BW Up to 70%

100 Jump Rope

10 Straight Leg Raise




WEDNESDAY- 05/25

Part 1- Clean Day!


Power Clean 2 Reps Touch and Go - EMOM x 8 Start @~60% and add 2.5-5% each set until heavy


Part 2- Skill Weighted Sit Ups, work up to heavy weight for 3, then adjust for workout


Part 3 - 9min total

Every 3 minutes, X3

-Run or Row 90-120s (distance that will take 1:30-2:00)

-Remaining Time: AMRAP 5 Power Cleans 5 Weighted Sit Ups




THURSDAY- 05/26

4 Rounds through 4 stations; 32 minutes

2 minutes at each station

-1:15 on

-0:45 off

Station 1: Assault Bike or Row for Cals

Station 2: KB or DB Snatch

Station 3: DB Floor Press

Station 4: Deadlifts - Moderate weight %BW 50% / 75% / 100% / 125%

Score is TOTAL REPS. Strive for consistency.

Cap on Deadlifts is 15 per round. Many people could do more, but the technique will go to shit and there is no need for more than 60 moderate weight deadlifts in a single workout. So, if you cannot get 15, no worries. But, if you are ripping the barbell, no more than 15 reps per set.

FRIDAY- 05/27

Strength:

Every 2:30 x 4

5 Push Press @ ~70% for all working sets

6 Pistol Style Split Squats/Leg @ challenging weight


Skill Workout moves for 9min

Min 1 Practice (1 arm) KB Hang Clean & Push Press

Min 2 Practice Big Hops & Double Unders

Min 3 Work on Strict & Kipping SLRs Or Floor**


EMOM 12

-30 sec on, 30 sec off

-4 Rounds through 3 movements


Min 1: KB Hang Clean and Push Press (Single - Double)

Min 2: Jump Rope - Double Unders / Big Hops

Min 3: Kipping Straight Leg Raises - Toes to Rings - T2B


Score is TOTAL REPS.


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