Monday 5/13
“STRENGTH”
Part 1: In 8 minutes
Build to a heavy 3-rep Strict Press
Part 2: Every 1:30
Perform 3 x 3 Push Press w/ 100% from above
Part 3: Every 1:30
Perform 3 x 6 Push Jerks w/ 100% from above
REST 1:30 between parts
“CONDITIONING”
Open
3 Sets of :45 on / :15 off:
Max Calorie Row
Max Box Jump Overs (24/20)
Max Kettlebell Swings (53/35)
Max Burpees
Performance:
3 Sets of :45 on / :15 off:
Max Calorie Row
Max Box Jump Overs (20/16)
Max Kettlebell Swings (35/25)
Max Burpees
Fitness:
3 Sets of :45 on / :15 off:
Max Calorie Row
Max Box Jump Overs (16/12)
Max Kettlebell Swings (25/15)
Max Burpees
Tuesday 5/14
“CONDITIONING”
Open
AMRAP 10 minutes:
5-10-15-20-25…etc.
Chest to Bar Pull-ups
10-20-30-40-50…etc.
Weighted Walking Lunges ( 2 x 35/25)
REST 5:00
AMRAP 10 minutes:
5-10-15-20-25…etc.
Calorie Bike
10-20-30-40-50…etc.
Abmat Sit-ups
Performance
AMRAP 10 minutes:
5-10-15-20-25…etc.
Pull-ups
10-20-30-40-50…etc.
Walking Lunges
REST 5:00
AMRAP 10 minutes:
5-10-15-20-25…etc.
Calorie Bike
10-20-30-40-50…etc.
Abmat Sit-ups
Fitness
AMRAP 10 minutes:
5-10-15-20-25…etc.
Ring Rows
10-20-30-40-50…etc.
Walking Lunges/Air Squats
REST 5:00
AMRAP 10 minutes:
5-10-15-20-25…etc.
Calorie Bike
10-20-30-40-50…etc.
Abmat Sit-ups
Wednesday 5/15
“CONDITIONING”
Teams of 2. Trade as Needed.
Open
3 Sets:
AMRAP 9 minutes:
30/20 Calorie Bike
30 Ground to Overheads (135/95)
30/20 Calorie Bike
30 Bar Facing Burpees
REST 3:00
Performance
3 Sets:
AMRAP 9 minutes:
30/20 Calorie Bike
30 Ground to Overheads (95/65)
30/20 Calorie Bike
30 Bar Facing Burpees
REST 3:00
Fitness
3 Sets:
AMRAP 9 minutes:
30/20 Calorie Bike
20 Ground to Overheads (65/45)
30/20 Calorie Bike
20 Bar Facing Burpees
REST 3:00
Thursday 5/16
“STRENGTH”
In 20 minutes:
Heavy 3-rep Bench Press
Heavy 3-rep Back Squat
Heavy 3-rep Deadlift
(can be performed in any order)
“CONDITIONING”
Open
3 Sets for Max Reps:
1:00 Shuttle Runs (d/b=1)
1:00 Box Step-Ups (24/20)
1:00 Wall Walks
REST 1:00
Performance
3 Sets for Max Reps:
1:00 Shuttle Runs (d/b=1)
1:00 Box Step-Ups (20/16)
1:00 Wall Walks
REST 1:00
Fitness
3 Sets for Max Reps:
1:00 Shuttle Runs (d/b=1)
1:00 Box Step-Ups (16/12)
1:00 Box Walk-Outs
REST 1:00
Friday 5/17
“CONDITIONING”
Open
3 Sets:
7 Thrusters (135/95)
14 Toes to Bar
2:00 Max Double Unders
REST 2:00 between sets
REST 5:00
2 Sets:
7 Hang Squat Cleans (135/95)
7 Burpee Box Jump Overs (24/20)
2:00 Max Calorie Row
REST 2:00
REST 5:00
AMRAP 5 minutes:
Max Distance Farmer’s Carry (70/53)
Performance
Thruster (95/65)
Single Unders
Hang Squat Clean (95/65)
Burpee Box Jump (20/16)
Farmer’s Carry (53/35)
Fitness
Thruster (75/55)
Single Unders
Hang Squat Clean/Front Squat (75/55)
Burpee Box Jump (16/12)
Farmer’s Carry (35/25)
Saturday 5/18
“CONDITIONING”
Teams of 2. Trade Reps as Needed – or – Solo
AMRAP 30 minutes:
“Jackie”
Row 1000m
50 Thrusters (45/35)
50 Pull-ups
-then-
“Karabell”
10 Rounds:
3 Squat Snatch (135/95)
15 Wall Balls (20/14)
-then-
AMRAP Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
