Wed, May 14

Hang Clean

3-3-3-3-3

 

3 Rounds

10 Hang Clean 175/115

20 Ring Dip

400m Run

 

Fundamentals (Day 4):

Front Squat

Clean

Thruster

Wall Ball

Tue, May 13

8 Min AMRAP

15 Thurster 95/65

50 Double Under

 

Back Squat

5-5-5-5-5

Mon, May 12

For Time:

5-3-1

Deadlift 315/205

Muscle-Up

9-6-3

Deadlift 275/185

Chest-to-Bar Pull-Up

12-9-6

Deadlift 225/135

Pull-Up

 

Finisher:

2 Min AMRAP

Strict Sit-Ups w/Plate

 

Fundamentals (Day 1):

Deadlift

Rowing

Push-Up

SDHP

Sun, May 11

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For Time:

4 Rounds
5 HSPU
5 Front Squat 225/155

-Rest 2 Min-

4 Rounds
10 Push-Up
10 Front Squat 185/135

 

Fundamentals (Day 2):

Overhead Squat

Double Under

Snatch

KB Swing

Sat, May 10

For Time:

Partner WOD

400m Farmer Carry (1 Each)

100 Russian Swings (50 Each)

200 Sit-Ups (100 Each)

100 Russian Swings (50 Each)

400m Farmer Carry (1 Each)

Fri, May 9

12 Min AMRAP

7 Clean and Jerk 155/105

14 Toes-to-Bar

 

Max Effort

500m Row

 

Fundamentals (Day 4):

Front Squat

Clean

Thruster

Wall Ball

Thur, May 8

Tabata

Ring Dips

 

5 Rounds

10 Pull-Up

15 Burpee

20 Alt. Pistol

Wed, May 7

Back Squat

20 Rep Max

Add 10lb to last week’s weight.

 

4 Rounds

400m Run

70ft Walking Lunge

 

Fundamental (Day3):

Press

Push Press

Push Jerk

Back Squat

 

Tue, May 6

3 Rounds:

10 Box Jump Over 24/20

20 Wall Ball 20/14

10 Snatch 95/65

 

Bench Press

3-3-3-3-3

Mon, May 5

21-15-9

Overhead Squat 135/95

HR Push-Up

30 Double Under between rounds.

Skill Work (Choose One):

Rope Climb

Muscle-Up

Turkish Get-Up

Fundamental Day 1:

Deadlift

Rowing

Push-Up

Sumo Deadlift High-Pull