MONDAY 5/8
“STRENGTH”
EMOM 8 minutes:
O: 5 Squat Clean + Jerk @ moderate weight
E: 12/10 Calorie Row
REST 5:00
EMOM 5 minutes:
3 Front Squats @ 80%
“CONDITIONING”
4 Sets:
AMRAP 2 minutes:
7 Push Press (95/65)
7 Front Squats (95/65)
7 Chest to Bar Pull-ups
REST 1:00
Silver: 75/55 lbs. + Pull-ups
Bronze: 65/45 lbs. + Assisted Pull-ups
TUESDAY 5/9
“CONDITIONING”
AMRAP 21 minutes:
Max Calorie Row
@ 3:00: 30 KBS (53/35)
@ 6:00: 30 Abmat Sit-ups
@ 9:00: 30 Box Jumps (24/20)
@ 12:00: 30 KBS
@ 15:00: 30 Abmat Sit-ups
@ 18:00: 30 Box Jumps (24/20)
Silver: 30 reps @35/25 lbs. + 20/16′”
Bronze: 20 reps @ 25/15 lbs. + 16/12″
REST 7:00
AMRAP 8 minutes @ easy pace
8 Banded Good mornings
16 (8/8) Slow Bicycles
8 Supermans
WEDNESDAY 5/10
“CONDITIONING”
Teams of 2. Trade every 1:00
AMRAP 30 minutes:
2k Row
40 Burpees
4k Erg Bike
40 SDHP (75/55)
Silver: 65/45 lbs.
Bronze: 1k/2k + 30 reps + 45/35 lbs.
THURSDAY 5/11
“STRENGTH”
In 10 minutes, build to a heavy:
Snatch (Power or Squat)
“CONDITIONING”
AMRAP 10 minutes:
20/10 Handstand Push-ups
12 Shuttle Runs (down/back = 1)
Silver: 20/10 Assisted HSPU
Bronze: 20/10 Push-ups + 8 Shuttle Runs
REST 5:00
“STRENGTH”
In 8 minutes:
Build to a moderate Back Squat
FRIDAY 5/12
“STRENGTH”
Every 1:30 x 5 Sets:
1: 75 DU + 2 Power Cleans (185/125)
2: 60 DU + 4 Power Cleans
3: 45 DU + 6 Power Cleans
4: 30 DU + 8 Power Cleans
5: 15 DU + 10 Power Cleans
Silver: Single Unders + 135/95
Bronze: Single Unders + 95/65
“CONDITIONING”
8 Sets:
:30 on / :30 off Max Calorie Erg Bike
REST 5:00
AMRAP 9 minutes:
9 Toes to Bar
9 Thrusters (95/65)
Silver: 75/55 lbs.
Bronze: 65/45 lbs.
SATURDAY 5/13
“CONDITIONING”
For Time:
1-mile Run
50 Dbl. DB Box Step-Ups (35/25)
50 Dbl. DB Push Press (35/25)
50 Dbl. DB Suitcase DL (35/25)
2k Row
