May 2-May 9
Updated: May 3, 2022
Monday
12 minutes
12/8 cal Ski
16 Shoulder taps in plank
16 Reverse Lunges
20 sec reverse plank
Front Squatx3x3@70%
4 rounds
20/15 Cal Row
25 FT Double OH Carry
15/10 Cal Bike
50 FT Double KB FR Carry
Run 200M
100 FT Farmers Carry
Tuesday
2 rounds
10 Single Leg Glute Bridge/side
10 Barbell Good Mornings
10 Lateral Box step ups
20 sec side plank/side
30 sec wall sit
3 rounds
12 Z Press
2 Wall Walks
15 Ring Rows
Rest 90 after each round
4 sets
5 strict pull ups
10 SA DB Rows/side
Rest 90 after each set
10 rounds
2 Devil Press
25 DU
3 DB Hang Squat Cleans
5 Push Ups
Wednesday
5 rounds
20/15 cal row
6 push up to downward dog
10 Box Jumps
14 cossack squats
Rest 5
5 rounds
20/15 cal Bike
10 DB RDL
10 Hollow rocks holding plate
15 Russian KBS
30 sec plank
10 min EMOM
min 1-30 sec strict HSPU or strict db press
min 2-30 sec hanging knee tuck
4 rounds
6 Bench Press@heavy
6 Power Clean@heavy
Run 400M
Thursday
42 min EMOM
Min 1-30 sec plank
min 2-30 sec bent over row hold
min 3-30 sec wall wall
min 4-30 sec farmers carry HOLD
min 5-15 sec side plank/side
min 6-30 sec arch hold
Friday
3 sets
10 side plank clamshells/side
50 ft SA KB FR carry
25 sec SA ring row hold/side
4 rounds
8-12 DB incline Press
8-12 DB Incline Row
30 sec ring row hold
Rest 90 after each round
6 rounds
10 T2B
8 Thrusters@95/65
10 DB Plank Pull Throughs
8 Front Rack Lunges