Friday, May 22

Friday, May 22

 
Warm Up:
25 box jump overs
15 superman push ups
15 barbell thrusters
5 muscle ups / transistions or 10 dips
 
Strength: Back Squat– week #5 – find new max. Use a SPOT.
 
WOD: 
2 rounds:
20 KB swings 50/35
200m run
10 front rack lunges (stationary) 95/65
5 bar-facing burpees
10 push press
200m run
20 MB sit ups 20/14
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Thursday, May 21

Thursday, May 21
 
WarmUp:
Run 400m or Row 500m
100 m KB carry
15 KB SDLHP
5 man-makers
 
Strength:  Thruster – find new max
 
WOD:
15 burpees
30 pull-ups
30 push-ups
15 burpees
30 sit-ups
30 squats
15 burpees
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Wednesday, May 20 Strength Class (DL-1)

Wednesday, May 20 Strength Class (DL-1)
Dynamic Effort Lower Body

Accessories:
2 rounds of:
10 Empty Barbell Good Mornings
5 Banded Glute Ham Raises
10  PVC OH Wall Squats
20 Ab-Mat Situps

Strength:
Front Squat
Set 1: 5@65% of 1RM
6×4 @ 75%
Try to complete each rep in < 1 second

Snatch Grip Deadlift
Set 1: 5@65% of 1RM
6×4 @ 75%
Try to complete each rep in < 1 second

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Wednesday, May 20

Wednesday, May 20
 
Warm Up:
5 rounds of
20 DU
5 MB cleans
then…
15 hip pop and drops
15 T2B
15 GHD sit ups
 
Strength: Shoulder Press– week #5 – find new max
 
WOD: 
7 min AMRAP:
6 hang snatch 115/75
9 Push Jerk
12 box jumps 24/20
 
REST 3 min
 
2 min MAX Push Ups

 

 
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Tuesday, May 19

Tuesday, May 19
 
Warm Up:
500 m row
2 rounds:
10 diamond push ups
10 MB cleans
10 T2B
10 dips
5 min HSPU practice
 
Strength: Front Squat – week #5 – find new max
 
WOD: 10-minute AMRAP
10 OHS (95/65)
10 wall balls (20/14)
10 KB swings (50/35)
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