Wednesday, May 20th

A) Push Press 4 x 2 @ 100% of 5RM
then 1 additional set of Push Press 1 x 10 @ 70% of 5RM

B) 22 minute Aerobic Pace
Run 200m
12 Barbell Reverse Lunges (6 each leg @ moderately tough weight)
15 KB Swings
Row 250m
12 Push-ups
30 Russian Twists

Tuesday, May 19th

A) 6 minute AMRAP Strict Pull-ups (if you tested ME pull-ups with a band use the same one for this)

B1) RDL 3 x 8
B2) Ring Plank 3 x 45 seconds

C) 3 rounds for reps
40 sec on/20 sec off
Row
WallBalls
Box Jumps
Toe to Bar

Monday, May 18th

A) Power Clean 3,3,1,1,1 @ 80,85,90,95,95% or 1RM

B) Back Squat 4 x 2 @ 95% of 3RM

C) 8 minute Sprint Repeats Run or Row
Run 60 yd sprint/easy jog back
Row 20 sec sprint / 40 sec very easy row

D) 2 rounds of
45 Second Hollow Hold
45 Second Superman

Saturday, May 16th

Massive Happy Birthday today to my Dad!!! 66 years young and still getting after it!

In Pairs Run together then 1 working, 1 resting
each person does each exercise each round
400m Run
11 Pull-ups
11 Front Squat (135/95)
200m Run
13 KB Swing (70/53)
13 Burpees
3 rounds for time (24 minute timecap)

Friday, May 15th

A1) Deadlifts 1.1 x 4 sets at 85% of 1RM 10 seconds rest/reset between reps
A2) Weighted Push-ups 4 x 8

B) 2 x 5 minute AMRAPS
2 minutes rest between
12 Box Jumps (24/20″)
12 Shoulder to Overhead @ 65-75% of 5RM Push Press
12 Toe to Bar

For total rounds, continue 2nd AMRAP where you left off on the 1st.

Thursday, May 14th

A1) Handstand Push-ups or Hold 4 x 5 or 30 second hold
A2) Ring Rows 4 x 10 (feet elevated if possible)

B) 11 minute AMRAP
200m Run
12 Front Rack Barbell Reverse Lunges (115/75)
10 Push-ups

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