Monday – 05/10/21:
Strength:
Taper down week
E2MOM x5
5 back squats @65%
*meant to feel moderate but not at all heavy.
“Clear the Air”
AMRAP 13:
40 Air Squats
300m/250m Row
20 Power Snatches 75 / 55 lb
*row pace goal sub 70s. Power snatches are light and doable in 2 sets or less
Tuesday – 05/11/21:
Primer:
EMOM x6
1 power clean and push jerk
*start at wod weight and build to heavy.
“Shin Guard”
For time (15min cap)
9-15-21:
Burpee Box Jump Overs (24″/20″)
Power Clean and Jerks 135 / 95 lb
*C&J doable in at least sets of 5’s. Fast singles okay.
Wednesday – 05/12/21:
Front Squat:
Every 90s x6
1 Pausing 1&1/4 Front Squat
1 Front Squat
*perform all sets at 65%
Pausing “One and One Quarter” Front Squat:
– 1s Pause at Bottom of Squat
– 1s Pause at Parallel or just higher
– Return back to bottom and explode to standing position.
“Shuffle Around”
For time (15min cap)
3 Rounds:
10/7 Calorie Assault Bike
10 Chest To Bar Pull-Ups
10 Thrusters 95 / 65 lb
1:00 rest
3 Rounds:
10 Thrusters 95 / 65 lb
10 Chest To Bar Pull-Ups
10/7 Calorie Assault Bike
*bike pace goal 70/65rpm. C2B and thrusters doable unbroken. Mod banded C2B.
Thursday – 05/13/21:
“Plate Date”
AMRAP 24
Teams of 2
400m team plate run
40 Plate GTO
30 Plate OH lunges
20 Plate sit-ups
*both run, one holds plate. Split inside reps as desired.
Cashout:
3 rounds
EMOM
45s side plank
45s other side plank
45s plank
1:00 rest
*start each plank on the minute. 15s rest/transitions. All planks are elbow planks
Friday – 05/14/21:
Strength:
Every 90s x5
3 back squats @70%
“Ring Pop”
AMRAP 12
3 Ring Muscle-Ups
6 Front Squats 155 / 105 lb
30 Double unders
*mod single DB devils press (50/35) for MU. Front squats should be done UB. 2x singles/quick steps.
Saturday – 05/15/21:
“Power Rowpe”
AMRAP 30:
50 Double-Unders
500m Row
50 Double-Unders
5 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans 135 / 95 lb
6 Push-Ups
9 Air Squats