Monday 5/23
“Primer”
5 Rounds
1:00 Bike
10 Banded Pull-Aparts
5 Push-Ups
10 DB Floor Press
5 Tricep Kick Backs
5/5 DB External Plate Rotation
“Strength”
Bench Press
1×8 @ 40%
1×6 @ 50%
1×4 @ 60%
1×3 @ 70 %
1×2 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 101+%
Tuesday 5/24
“Primer”
15 AMRAP
200m Row
8/8 KB Hip Opener
8 Air Squats
8/8 Lunge w/ Reach
8 Barbell Good Mornings
“Strength”
Back Squat
1×8 @ 40%
1×6 @ 50%
1×4 @ 60%
1×3 @ 70 %
1×2 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 101+%
Wednesday 5/25
“Conditioning”
13 AMRAP
400/350m Row
3 Pull-Ups
2 Chest To Bar
1 Bar Muscle-Up
*Trade Rounds
Rest 2:00
13 AMRAP
300/250m Row
10 Burpees Over Rower
6/6 Goblet Reverse Lunge (53/44)
*Trade Rounds
*1 KB
Thursday 5/26
“Primer”
15 EMOM
Min 1: Max Shuttle Run
Min 2: (5 Inchworm + Push-Up) + 5 Air Squats
Min 3: 3-5 Lunge To Handstand
“Strength”
Strict Press
1×8 @ 40%
1×6 @ 50%
1×4 @ 60%
1×3 @ 70 %
1×2 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 101+%
“Conditioning”
21-15-9
Push Press (115/85)
Box Jumps (24/20)
V-Ups
Friday 5/27
“Primer”
3:00 Foam Roll (Glutes/Back)
3:00 Row
5:00 AMRAP
10 Lunges
10 Barbell RDL
10 Barbell Bent Over Row
3:00 Row
“Strength”
Deadlift
1×8 @ 40%
1×6 @ 50%
1×4 @ 60%
1×3 @ 70 %
1×2 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 101+%
Saturday 5/28
“Conditioning”
Day 5
4 Sets:
A. 15 Wall Balls (20/14)
B. 15 KBS (53/35)
C 15 Box Jumps w/ SD (24/20)
D. 60 Double Unders
E. 200m Run
F. 15 Sit-Ups
REST 3:00
Set 2: F, E, D, C, B, A
Set 3: B, F, E, A, D, C
Set 4: C, D, B, F, A, E
