5.13.19 -5.18.19

Monday: 5.13.19

3 Minute amrap of
Box facing burpee box jump overs 30/24″

Rest exactly 2:00, then

4 Minute amrap of
10 Deadlifts 135/85# (last one may be a power clean)
5 Front squats with the same bar

Rest exactly 1:00, then

5 Minute amrap of
10 Wall ball shots 20/14#
5 Pull ups

Score is total reps throughout the entire 15 minutes.


Tuesday: 5.14.19
Happy Birthday, Samm!

3 Rounds for time of
5 Bar muscle ups
14 Hang power cleans 115/75#
19 V-ups
23 Cals on rower


Wednesday: 5.15.19

5-3-1x Deadlifts
In 15 minutes or less, build up to heavy sets of 5, 3 and 1 in that order.  You may take more than one attempt at each rep, but you may not go back once you’ve moved on. 

Then,

8-12-16-12-8 Reps for time of
Push ups
Russian kettlbell swings 55/35#
Squat jumps over the bar (air squat to full depth + jump over barbell and land on other side)


Thursday: 5.16.19

15 Minute amrap with a partner of
40 Wall ball shots 20/14#
20 Slam ball over the shoulder
40 Single arm dumbbell shoulder to overhead (switch hands or partners every 5 reps) 50/35#
80 Double unders

One partner working at a time.  Share reps evenly.


Friday: 5.17.19

4x 3:00 Rounds for total burpees over the bar (12:00 total)

From 0:00-1:00
2 Rounds of
1 Power clean 155/105#
2 Hang power cleans with the same bar
3 Shoulder to overhead with the same bar
Then, with remaining time
Max lateral burpees over the bar

From 1:00-3:00
Rest

Ideally, there should not be any misses throughout the entire workout.  If there are any misses on the first set (the first 6 reps) of any round the the weight must be dropped.

 


Saturday: 5.18.19

4 Rounds for time of
4 Rounds of Cindy*
400m Run

*1 round of Cindy = 5 pull ups, 10 push ups, 15 air squats

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