Monday 5/9
“Conditioning”
1-2-3-4-5-6-7-8-9-10
Power Clean (135/95)
Bar-Facing Burpees
*Dash= 2 Shuttle Runs (d/b=1)
Silver: 95/65
Bronze: 55/45 (can also sub for HPC)
“Strength”
Bench Press
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 75%
1x MAX REPS @ 80%
Tuesday 5/10
“Conditioning”
3 Rounds For Time Each:
20 Push-Press (95/65)
50 Double Unders
10 OHS (95/65)
Rest 2:00
Silver: (75/55) 30 DU
Bronze: (45/35), 75 SU (can sub OHS for FS)
“Strength”
Back Squat
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 75%
1x MAX REPS @ 80%
Wednesday 5/11
“Conditioning”
Partner WOD – Trade Reps Evenly
For Time:
2K Row Buy-In
Then
10 Rounds
6 Strict Pull-Ups
12 Push-Ups
18 Air Squats
Then
2K Row Buy-Out
Silver/Bronze: Strict Asst. PU (banded or seated low bar)
“Mobility”
Remainder of class doing coach led mobility
Thursday 5/12
“Conditioning”
20 min EMOM
Min 1: 6-10 Dips (Ring/Box Paralette)
Min 2: 5 Rower Pike Ups or :30 Hollow Hold
Min 3: :20 Bottom of Support Ring Hold (feet on ground for assistance)
Min 4: :30 Handstand Hold (Freestanding/Wall/Pike on Box)
Min 5: Rest
“Strength”
Strict Press
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 75%
1x MAX REPS @ 80%
Friday 5/13
“Conditioning”
15:00 AMRAP
3 Squat Cleans (70% 1 RM)
10 TTB
15/12 Cal Row
3 Muscle-Ups (Ring/Bar)
Silver: 7 TTB, 12/10 Cal Row, 3 Assisted MU or 5 Chest To Bar
Bronze: 10 Knee Raises, 10/8 Cal Row, 5 Ring Rows
“Strength”
Deadlift
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 75%
1x MAX REPS @ 80%
Saturday 5/14
“Conditioning”
24:00 AMRAP
1K Bike
10 Dual KB Push-Press (35/25lbs)
20 Dual Weighted Box Step-Overs (35/26KB)
400m Run
*Some can start on run and then finish each round with bike
