May 9-May 15
Monday
20/15 Cal Bike
9 Snatches or Cleans@60%
Rest 2 min
20/15 Cal Bike
7 Snatches@65%
Rest 2 min
20/15 Cal Bike
5 Snatches@70%
Back Squatx3x5@80%
7 min AMRAP
5-10-15-20.....
T2B
Power Snatch@95/65 (PC@115/75)
Tuesday
200M Run
Rest 1 minute
x5
5 rounds
10 Box Jumps
10-15 Pull ups (or CTB/Ring Rows)-scale on ability
5 rounds
5 CTB Pull ups (or BARMU/Jumping CTB)
5 Power Cleans@155/105
3 rounds
15 PVC Lat Pulldowns
15 Bicep Curls
15 DB Forearm Curls
Wednesday
30 Deadlifts
30 Bench Press
30/21 Cal Row
20 Deadlifts
20 Bench Press
20/15 Cal Row
10 Deadlift
10 Bench Press
10/8 cal Row
*sets should 1-2 and increase each time 50-70%
40 GHD or 50 Tuck Ups
40 HSPU or DB strict Press
40 GHD or 50 Tuck Ups
5 rounds
1-2 Rope Climbs
10 Sandy Bags
15 Burpee over sandbag
Thursday
3 sets
10 Deadbugs
15 Glute Bridges
10 Bird Dogs
15 Tall Kneeling Glutes
10 Goblet Squats
1 min stations
box step ups
left arm TGU
run
right arm TGU
Farmers carry
x4
Friday
A. Power Clean+Clean+Jerk
6 sets-65-90%
B. Front Squat
x2x6@80%
5 rounds
40 DU
12 GHD or T2B
6 tough dips/push ups or MU
rest 90 sec
Cash out if time
12 FR step ups
Rest 45
12 alt kb deadbugs
rest 90
x3
Saturday
Teams of 2-35 minish
2K Row or 1 mile run
into
7 rds
7 deadlifts
7 dips
into
60 Bike Cals
into
7 rds
7 STO
7 Pull ups
Sunday
5 min easy-any machine or run
4 min easy/moderate
3 min moderate
2 min faster
1 min fast
rest 3 min x2
Yes, you can switch machines, but probably better not to