Monday – 05/17/21
Strength:
E2MOM X5
5 back squats
60-65-70-75-80%
“Front Loaded”
For time: (15min cap)
21-18-15-12-9:
Front Squats 115 / 85 lb
Kettlebell Swings 55 / 35 lb
Lateral Burpees Over Barbell
*movements are doable in 2 sets or less.
Tuesday – 05/18/21:
EMOM x5:
5 shoulder press @75% or AHAP
“Microchip”
For Time: 20min cap
50/40 Calorie Assault Bike
100 Double-Unders
1,500m Row
100 Double-Unders
50/40 Calorie Assault Bike
*mod 2x singles. Bike pace 65/60rpm. Row pace 2:00/2:15 500m.
Wednesday – 05/19/21:
Strength:
E2MOM x3
9-6-3 front squats
70-75-80%
*each set is heavy but not max effort
“Things n things”
AMRAP 12:
30 Air Squats
20 Push-Ups
10 Chest To Bar Pull-Ups
*mod knee pushups. Mod jumping C2B.
Thursday – 05/20/21:
Skill:
EMOM x4
2 Turkish getups.
*Work up to workout weight
“Turkish Delight”
AMRAP 24:
Teams of 2
4 Single DB Turkish getups
6 single DB Devils press
8 Single DB box step overs (24/20”)
*50/35lb. Every 4min starting at 0:00, one of the partners runs a 400m. Reps may be split as desired when both are inside.
Friday – 05/21/21:
Strength:
EMOM x5
1 back squat
80-85-90-90-80%
“Down to Clown”
For Time:
500/450m Row
21 Power Cleans
21 Push Jerks
500/450m Row
15 Power Cleans
15 Push Jerks
500/450m Row
9 Power Cleans
9 Push Jerks
Barbell – 135 / 95 lb
*work on quick transitions on/off rower. Barbell weight is doable in at least sets of 5’s.