(551) 427-5077

Monday – May 9

4 Rounds

4:00 on / 2:00 off

200 M Run

9 Pull Ups

9 Burpees over Bar

Max Rep Clean & Jerks (115/75)

*Score is total rep clean and jerks

 

Saturday – May 7

In Teams of 2 (1 working/1 resting)

750 M Row

40 Strict Press (45/35)

40 Sumo Deadlift High Pull (45/35)

40 Front Squats (45/35)

250 Double Unders

50 Strict Press (75/55)

50 Sumo Deadlift High Pull (75/55)

50 Front Squats (75/55)

80 Burpees

60 Push Jerks (95/65)

60 Sumo Deadlift High Pull

60 Front Squats (95/65)

Friday – May 6

For Time:

20 Rounds

5 Wall Balls (20/14)

3 Hang Power Cleans (155/95)

1 Push Jerk (155/95)

*The 3 Cleans and 1 Jerk need to be done unbroken.  If you break it up, you must do 2 burpees every time the bar hits the ground.  Not including after your jerk.  So yes…it is possible to do this workout without any burpees BUT you should challenge yourself with the barbell.  75+% of your 1 rep max clean and jerk-type challenge.  

Thursday – May 5

Part 1:

EMOM – 5 Minutes

3 Tall Snatch

*These should end in a squat, or near squat position

*If an empty barbell is too heavy, do this with a PVC at 3x reps

2 Minute rest

EMOM – 5 Minutes

1 Hang Snatch

1 Snatch

*Squat or power

*Not recording, work on your form

Part 2:

For Time:

40 Double Unders

12 Snatches (75/55)

40 Double Unders

9 Snatches (95/65)

40 Double Unders

6 Snatches (115/75)

40 Double Unders

3 Snatches (135/85)


*15 Minute Cap

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Try to keep the final weight under 80% of 1 rep max.

If the changing of weights is too much for you…pick a light-to-medium weight and stick with it for the whole workout

 

 

Wednesday – May 4

For Time:

1600 M Row, then

5 Rounds

10 KB Swings 53/35)

12 Sit Ups

then, 

1 Mile Run, then

5 Rounds

10 Toes to Bar

12 Push Ups

*30 Minute Cap

Tuesday – May 3

Part 1:

2 x 20

Back Squat

*Second set should be heavier 5-10# heavier than your heaviest set from last week

*The first set of 20 is now optional, as the loads are getting very heavy.  We will have a couple of options for you as you work up to your heavy set of 20.

Part 2:

3 x 12

Bulgarian Split Squats

*Add weight 

Part 3 (Optional):

Compile 1 Minute of an L-Sit

Compile 2 Minutes of Hollow Rocks

Compile 3 Minutes of a Plank Hold

Monday – May 2

Part 1:

3 Rounds

21 Sumo Deadlift High Pulls (75/55)

15 Burpees

9 Handstand Push Ups

*16 Minute Cap

Part 2:

4 Sets (Not for time)

10 Pull Ups OR Barbell Rows

3 Barbell Rollouts

*Pull ups/Barbell Rows do NOT need to be done unbroken