Monday 5/2
“Conditioning”
16 EMOM
Min 1: 15 Wallball (20/14)(14/12)(10/8)
Min 2: 10 Hang Power Clean (135/95)(115/75)(75/55)
Min 3: 15/12 Cal Bike (about 50 seconds of work)
Min 4: 5 Push-Jerks (*Same weight as clean)
*Start on different movements for big classes
“Strength”
Back Squat
1×3 @ 60%
1×3 @ 67.5%
2×8 @ 72.5%
1×8+ @ 72.5%
Tuesday 5/3
“Conditioning”
Tabata DU
Tabata Sit-Ups
Tabata DU
Tabata Burpees
*Tabata = 8 rounds :20on/:10 off
*Finish one tabata before moving to the next
“Strength”
Bench Press
1×3 @ 60%
1×3 @ 67.5%
2×8 @ 72.5%
1×8+ @ 72.5%
Wednesday 5/4
“Conditioning”
Marconi
(Partner – Trade As Needed)
2382m Row
Then
20 Rounds:
11 Toes To Bar (Scale to Knee Raises)
20 Air Squats
16 KB Swings (70/53)(53/35)(35/26)
“Mobility”
Remaining time working on mobility
or skill work
Thursday 5/5
“Conditioning”
5 Rounds For Time:
20 Push-Ups
4 120ft Shuttle Runs
20 Box Jumps (24/20″)
Silver: 15 PU, 15 Box Jumps
Bronze: Kneeling PU, Step-Ups
“Strength”
Deadlift
1×3 @ 60%
1×3 @ 67.5%
2×8 @ 72.5%
1×8+ @ 72.5%
Friday 5/6
“Conditioning”
21-15-9-6-3
C2B
Front Squat (95/65)
Silver: Pull-Ups (75/55)
Bronze: Ring Rows (55/45)
Bring a Buddy Day
21-15-9-6-3
Ring Rows
Goblet Squat
“Strength”
Strict Press
1×3 @ 60%
1×3 @ 67.5%
2×8 @ 72.5%
1×8+ @ 72.5%
Saturday 5/7
“Conditioning”
3 Rounds For Time:
1000m Row
5 Renegade Row + Push-Up
20 DB Front Rack Walking Lunges
Rest 1:00
*same weight for lunges and renegade rows
3 Rounds For Quality
5/5 Single Leg Glute Bridge
10 Dumbbell Lateral Raises
10 Banded Tricep Extensions
1:00 Plank
