Monday 5/16
“Strength”
Deload
Back Squat
1×5 @ 40%
1×5 @50%
1×5 @ 60%
“Conditioning”
21-15-9
OHS (95/65)
Sit-Ups
Rest 1:00
21-15-9
Power Snatch (95/65)
Sit-Ups
Gold: (115/85)
Bronze: FS (45/35)
“Finisher”
3 x 1:00 Plank
3x:30 each side plank
Tuesday 5/17
“Strength”
Deload
Bench Press
1×5 @ 40%
1×5 @50%
1×5 @ 60%
“Conditioning”
5 Rounds for Time:
15 Push-Ups
15 Pull-Ups
15 Push-Ups
Rest 2:00 between sets
Gold: C2B
Bronze: 10s, Ring Rows
Wednesday 5/18
“Conditioning”
30:00 AMRAP
Partner – Trade As Needed
50 Walking Lunges
100 Double Unders
50/40 Cal Bike
100 Alt. Plank Shoulder Taps
50 Box Jumps
100 Alt. Russian Twist (20/14WB)
Thursday 5/19
“Strength”
Deload
Deadlift
1×5 @ 40%
1×5 @50%
1×5 @ 60%
“Conditioning”
Open WOD 16.4/17.4
13 AMRAP
55 Deadlift (225/155)
55 WallBall (20/14)(10/9ft)
55 Cal Row
55 HSPU
Scaled
55 Deadlifts (135/95)
55 Wall Balls (20/10lbs)(9/9ft)
55 Cal Row
55 Hand Release Push-Ups (Or Seated Shoulder Press)
Friday 5/20
“Strength”
Deload
Strict Press
1×5 @ 40%
1×5 @50%
1×5 @ 60%
“Conditioning”
Tabata TTB
Rest 3:00, Then:
3 Rounds For Quality
:20 Top of Support Ring Hold (can use parallette)
6-10 Dips (Rings/Box/Parallette)
10 Arch/Hollow Ring Swings
6-10 Challenging Ring Rows or 5 Seated Asst. Ring Muscle Up
*If they have ring MU, have them try strict seated
Saturday 5/21
“Conditioning”
15 AMRAP
400m Run
10 Alt. Box Step-Ups
15 Russian KBS (53/35)
Rest 5:00
15 AMRAP
500m Row
10 Burpees Over Row
15 Air Squats
