Monday – 05/24/21:
Strength:
E3MOM x3
5 back squats
75-80-85%
Last set is a HEAVY set of 5 but not a 5rm
“Wide Awake”
For time (15min cap)
21-15-9:
Power Snatches
Chest To Bar Pull-Ups
Directly into…
21-15-9:
Overhead Squats
Barbell-Facing Burpees
Barbell – 95 / 65 lb
*snatches are doable in at least 5’s. OHS 2 sets or less. Mod banded C2B.
Tuesday – 05/25/21:
Strength:
Every 90s x6
Bench Press
4-2-4-2-4-2
Each set is heavy. Aim for 80% & 85+%
“#dead”
AMRAP 15:
10 Deadlifts 225 / 155 lb
10 Double DB Push Presses (50’s/35’s)
10/7 Calorie Assault Bike
*DL and push press doable in 2 sets or less. Bike pace goal 65/60rpm.
Wednesday – 05/26/21:
Strength:
EMOM x5
30s front squat hold @40% of FS
*working on core strength and position.
“Hang on now”
4 Rounds for time (14 min cap)
50 Double-Unders
300m/250m Row
10 Hang Squat Cleans 115 / 85 lb
*mod plate hops for DU. Row pace goal 1:55/2:10. Squat cleans doable unbroken. Fast singles okay
Thursday – 05/27/21:
Skill:
Tire flip technique
*go over tire flip technique and practice reps for 5min
“Scrimmage”
Teams of 2
AMRAP 24
200m team run
50 pull-ups
400m team run
100 pushups
800m team run
150 air squats
*teams May partition reps inside as desired. One works, one rests inside. If you have a weight vest, put it on.
Friday – 05/28/20:
Strength:
E2MOM  x5 back squat complex
1&1/4 squat + 3s pause squat + back squat
60-65-70-75-80%
“Mementoes”
3 Rounds: (15min cap)
36/30 Calorie Assault Bike
24 Toes to Bar
12 Jerks 185 / 135 lb
*bike pace goal 65/60rpm. TTB doable in at least 5’s. Mod kipping leg raise. Jerks doable in 2 sets or less.
Saturday – 05/29/21:
“Fight the Feeling”
5 Rounds:
1:00 – Wallballs 20 / 14 lb
1:00 – Alternating Single Arm Dumbbell Power Snatches 50 / 35 lb
1:00 – Row
1:00 – Rest