May 30, 2019
A.
Back Squat
5 x 5 @ 80% of Monday’s heavy set
B.
10-8-6-4-2
Squat Clean
*Begin each set with a 200m run
Rx
135-185-225-255-285
95-115-135-155-175
May 29, 2019
EMOM x 40
8 Min OTM - 10 Assault Bike
8 Min OTM - 10 Toes to bar
8 Min OTM - 10 Cal Ski
8 Min OTM - 10 Clapping Push-ups
8 Min OTM - 100’ Sandbag Carry
8 min at 1 station before moving to the next.
May 28, 2019
Deadlift
Work up to a challenging set of 3*
Drop 10% and do 5 x 3
*For today, this number should be heavier than last time
EMOM x 20:00
1 - 5 Deveils Press (50/35)
2 - 7 Strict Handstand Push-Ups
3 - 9 Burpee box jump overs (24/20)
4 - Rest
May 27, 2019
5 sets:
3-5 False Grip Ring Pull-ups
+ 45s - 1:00 HS Hold against wall
rest 1:00
3 RFT:
1000m Row
100 Double-unders
10 Burpee Muscle-ups
May 23, 2019
6 x 5 @ 78% of Monday’s heavy set
Pause Snatch
1-1-1-1-1
C.
20 DB Snatch (50/35)
10 Burpee over DB
D.
Side Plank
4 x 45s/side
May 22, 2019
Flow
45:00
AB 40/30 Cals 8 Ring Body Saw (3sec OUT and 3sec Back) Row 40/30 Cals (damper 1) 6 KB Windmill/arm Run 600m 20sec Single arm Active bar hang
May 21, 2019
*For today, this number should be around what you’ve hit for your 6RM
*20:00 AMRAP:
27 Pull-ups
14 Power Clean (135/95)
90 Double-Unders
*Stop if you complete 4 rounds
May 20, 2019
1 Strict Muscle-up with…
(5s lockout, 5s bottom dip, 5s rings at chest in FG, 5s at bottom in FG)
15 V-ups
3RFT:
400m Run
21 Wallball shots (20/14)
12 Toes to bar
10 Sets:
10s L-hang or Tuck hang
10 Hollow rocks