Wednesday, May 13th

A1) Back Squats 4 x 3 @ 90% of 3RM
A2) Strict Pull-ups 4 x ME

B) 4 rounds for time
9 Hang Power Snatch (95/65)
15 WallBall
21 Sit-ups

14 minute time-cap

Tuesday, May 12th

A) Power Cleans 1.1.1 x 4 sets (rest 10-15 seconds between each rep then 2 minutes between sets)

B1) Goodmornings 3 x 8
B2) Strict Toe to Bar/Knee to Chest 3 x 10

C) 5 rounds
40 seconds Work/20 Seconds Rest
Row
Burpee Box Jump Over

Monday, May 11th

A) Push Press x 5,5,3,3,3 @ 80,85,90,95,95% of 5RM

B) 25 minute Aerobic Pace
Easy Run or Row 400m
7 Thrusters (95/65)
7 Pull-ups
30 Double Unders or 75 Singles
15 KB Swings (53/35)
45 sec Plank

Choose weights for Thrusters and Swings so that you can do all sets unbroken.

Saturday, May 9th

A) In teams of 2
Split reps evenly between partners (can divide into as many sets as you want)
1 working, 1 resting
Row 2km
60 Power Snatch (115/75)
80 Wallballs
100 OH Walking Lunges
120 Sit-ups

Friday, May 8th

A) Power Cleans 5 x 3 @ 90% of 1 RM

B) Front Squat 4 x 3 (all heavy)

C) 5 rounds for time
9 Burpees
9 Pull-ups
11 V-ups
11 minute timecap

D) 2 x 45 seconds
Hollow Hold
Supermans

Thursday, May 7th

Reminder in addition to our regular class at 4:30pm we have our first Olympic Lifting class today (or tomorrow if you look at the workouts the night before) at 5:30pm.

A) EMOM 10
Odd – 5 Deadlifts
Even – 10 Box Jumps

B) 14 minute AMRAP
200m Run
10 Toe to Bar
15 KB Swings
20 Lunge Jumps

Wednesday, May 6th

Reminder our regular Olympic Lifting Class starts tomorrow (Thursday) at 5:30pm. If you want to improve proficiency in the Olympic lifts and develop more strength and power this is the class for you!! (Weightlifting Singlet not required)

A) Push Press 4 x 5 @ 90% of 5RM

B1) Romanian Deadlift 3 x 6
B2) Ring Row 3 x 10 (feet elevated if possible)

C) 4 rounds for time
30 Double Unders (75 singles)
15 Wallballs

D) 10-15 minutes Gymnastics Practice
Handstand Holds/Walking
Kipping Progression (Toe to bar and/or Pull-ups

Tuesday, May 5th

Happy Cinco De Mayo Everyone!!

A1) Barbell Step-ups 4 x 6 each leg
A2) Weighted Push-ups 4 x 6

B) 22 minutes Aerobic Pace
Run 400m
8 OH Squats (95/65)
10 Box Jumps (24″/20″)
8 Ring Dips
30 sec Side Plank (each side)

Monday, May 4th

A1) Back Squats 5,5,3,3,3 @ 80,80,85,90,90% of 3RM
A2) Strict Pull-ups 5 x 5 (banded if needed or weighted or C2B if 5 is easy)

B) 6 minute AMRAP
4 Power Cleans
8 Push-ups
12 Air Squats

C) Row 5 minutes at a medium pace

Saturday, May 2nd

A1) Barbell Walking Lunges (front or back rack) 4 x 12 (6 each leg)
A2) Ring Rows (feet elevated if possible) 4 x 10

B) 22 Minute AMRAP
In Pairs
Run 200m Together
15 Push Press (95/65)
20 KB Swing (53/35)
20 Sit-ups
Alternate exercise each round i.e. Partner A does 15 Push Press Partner B does 20 KB Swings
Partner A does 20 sit-ups
then run together and
Partner B does the Push Press and Sit-ups and A does the Swings