5.14.18 – 5.19.18

Monday: 5.14.18

2x Hang power snatch + 1x Hang squat snatch
In 10 minutes or less, build to a heavy weight that you can still perform with good form.


12 Minutes (3 rounds of each) of
0:40 of Bar muscle ups 
0:20 of rest

0:40 of wall ball shots 20/14# (5 = 1 rep toward score)
0:20 of rest

0:40 of power snatch 135/85# or no more than (85% from earlier)
1:20 of rest

Record a single number of total reps of all movements throughout the entire workout and any modifications.

Tuesday: 5.15.18

For time
50x Push ups
50x Sit ups
50/35 Cal Row (or 35/25 cals on air bike)
50x Dumbbell box step overs 35/25# per hand over 24/20″ box
50′ Overhead walking lunge, right hand overhead 35/25#per hand
50′ Overhead walking lunge, left hand overhead 35/25# per hand
20 Minute time cap

Regionals start this week and this workout is a toned down version of event 5. If you feel like you can handle the RX movements (handstand push ups, toes to bar, 50 cals on the bike) you’re welcome to give it a try  

Wednesday: 5.16.18

1x Hang power clean + 1x power clean from the floor
In 10 minutes or less, build to a heavy weight that you can still perform with good form.  You can drop the bar between reps.  Focus on proper foot position in the catch and receiving the bar at the shoulders.


6 Rounds for time of
3x Power cleans 185/125# (or 90% of heaviest from earlier, whichever is lighter)
6x Burpees over the bar (bar facing if there’s enough room)

This should be heavy, but there should be no misses on the cleans.  The 90% guideline may or may not be appropriate for everyone so make sure to discuss with the coach if you’re not sure.

Thursday: 5.17.18

Ring skill work
Inverted hold
Skin the cat
Front/back lever
Muscle up


6 Minute amrap of
3x Ring muscle ups
9x Box jumps 30/24″

Friday: 5.18.18

For time
4 rope climbs 15′
16 thrusters 95/65#

3 rope climbs
12 thrusters

2 rope climbs
8 thrusters

7 minute time cap

Saturday: 5.19.18

4 Rounds for time of
20x Bar dips
20x Single arm kettlebell snatches 35/25#, switch hands every 5 reps
400m Run

If you’re not comfortable on the kettlebell snatches, substitute hang dumbbell snatches.

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