May 6-12, 2019

Monday May 6

Back Squat

6@70%

6@80%

3@90%

2@95%

Front Squat

5@65%

4@75%

2×4@80%

 

Tuesday May 7

4 Rounds

In 3 minutes complete

15/12 Cal. Row

6 Toes 2 Bar

4 Pull Up

2 Chest 2 Bar

15 DB Shoulder to Overhead 50/35

AMRAP Burpee in remaining time

rest 2 min

 

Wednesday May 8

AMRAP 35(moderate pace)

30/20 Calorie Row

20 Step Ups 24/20

100′ Farmer Carry 70/53

20/15 Calorie Bike

30 second FLR on Rings

20 second Dead Hang

 

Thursday May 9

Back Squat

4@75%

3×4@80%

Front Squat

5@60%

5@65%

2×5@70%

 

Friday May 10

For Time:

20 Shoulder 2 Overhead 115/75

50 Double Under

400 M Run

30 Deadlift 225/155

100 Double Under

400 M Run

50 Double Under

20 Shoulder 2 Overhead

 

Saturday May 11

Snatch Balance

3 sets of 2 @  80%

AMRAP 10

3 Hang Power Snatch 95/65

6 Overhead Squat

9 Bar Facing Burpee

 

Sunday May 12

4 Rounds

500 M Row

400 M Run

.3 Mile Bike

rest 90 seconds

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