Saturday, May 23rd

A) EMOM 10
Odd – 7 Power Snatch or Squat Snatch (95/65)
Even – 7 Toe to Bar

B) Every 4 minutes x 4 sets
6 Deadlifts (225/155)
12 Box Jumps
20 Calorie Row
rest the remaining time

Scale deadlifts to a tough weight that you can do unbroken all sets

Friday, May 22nd

A) Front Squat 4 x 5 all heavy

B1) Ring Row 3 x 10
B2) High Box Jumps 3 x 6

C) 5 rounds for time
6 Pull-ups or 3 Muscle Ups (bar or ring)
8 Thrusters (95/65)
10 Burpee Bar Hop
15 minute Time-cap

Thursday, May 21st

A1) Kipping Pull-up/Toe to Bar Practice
A2) Handstand Hold/Walking Practice
Alternate between the two for about 15 minutes of gymnastics practice

B) 7 minute AMRAP
Buy In: 400m Run
then in remaining time
6 Clean and Jerk (115/75)
30 Double Unders (75 Singles)

C) 2 rounds of
Weighted Plank x 1 min
Side Plank x 45 sec each

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