May 16-May 22
MONDAY
A. Back Squat
3-2-1@80%
3-2-1@85%
3-2-1@80%
4 rounds
25/18 cal AB
8 MU/Pull up/jumping CTB etc
Rest 30 after each round
7 min AMRAP
15 T2B
15 Deadlift (try to stay UB or 2 sets)
15 bar facing burpees
TUESDAY 4 rounds
10 OHS@95/65
10 BJO
400 M Run
4 sets
15 Ring Rows
15 Curls
15 DB Forearm Curls
Still Leg DL
x10x4
WEDNESDAY
30 HSPU
45 KBS
60 Box Jumps
45 KBS
30 HSPU
10 rds
1 Rope Climb
180 FT shuttle run
4 sets
15 arnold press
15 lateral raise
15 forehead press
THURSDAY
3 sets
10 deadbugs
15 glute bridge
10 bird dogs
15 tall kneeling glutes
10 goblet squats
30 minutes
2 minute run
1 min step up
30 sec KBS
30 sec wall sit
30 sec side plank/side
FRIDAY
A. 3 Power Cleans (TNG)+2 FS+Jerk
8 sets
30 Thrusters
40 Tuck or V Ups
30 HPC
40 DB Bench Press-light
Rest=workx2
SATURDAY
Lunge Up and Backx2
250 M Run together
20 DB Squats
20 cal Bike
lunge up and backx4
500M Run together
40 DB Squats
40 Cal Bike
lunge up and backx6
750M Run together
60 DB Squats
60 Cal Bike
...and back down?!
SUNDAY
Freaking rest