Wednesday May 25
A. Front squat, 3221 @40x1; 2:00 rest
+
For 15:00
1st 5 squat cleans, 65/95
2nd 7 burpees to a plate
3rd 13 muscle ups or 23 wall walks
+
:60 row for max calories
Tuesday May 24
A. Push jerk, 2222, 2:00 rest
B1. Strict pull ups or negatives, 3x68, :60 rest
B2. 1arm dumbbell row, 3x68/side, :60 rest
+
3 rounds for time:
400m run
10 power cleans, 65/95
10 shoulder to overhead, 65/95
Monday May 23
A. 1 hang squat snatch + 2 overhead squats, 4x1, begin a set every 2:00
B. Closegrip bench press, 555 @20x1, 2:00 rest
+
AMRAP in 8:00
12 kettlebell swings
15 box jumps
50 double unders or 100 single unders
+
2 rounds not for time:
1015 hip extensions
:30 side plank/side
Tuesday April 26
A. Back squat, 3221, 2:00 rest
B1. Kettlebell windmill, 3x5/side, :60 rest
B2. Pistol squats, 3x8 alternating, :60 rest
+
AMRAP in 10:00
200m run
15 box jumps
8 hang power cleans, 65/95
2 wall walks
Monday April 25
A. 1 power snatch + 1 hang power snatch + 1 overhead squat, 1111, 2:00 rest between sets
B. 1arm dumbbell press, 3x56/side, :60 rest
+
3 sets for reps:
:60 wall balls
:60 toes to bar
:60 double unders/single unders
:60 rest
+
Accumulate :60 Lsit in tough variation (hanging from bar, between two boxes, on rings, etc)