Slow Ride
30 Minute slow and steady
400 M run
20 Wall balls
15 Toes 2 bar
10 Hand stand push ups
Wednesday 5-23-18
1) Sumo deadlifts- 3x3 same weight across sets. Perfect form.
2) Weighted chin ups- 6x4 mod/heavy
3) Barbell rows- 4x6 mod/heavy
For Time 15 min cap
50 Russian KB Swings 70,55
40 Burpees
30 Box Jumps 24,20
40 Burpees
50 Russian Swings
Tuesday 5-22-18
1) Power Snatch( Don’t Move feet)- 4x2@80-85%
2) Snatch Pulls- 4x3@105% max
3) Snatch Balance- 4x4 moderate load
On your own
Jump Squats 4x4 with just the bar.
Monday 5-21-18
Monday
1) Push Press- 6X4 (choose a load that you can accomplish six sets across with same load)
2) Incline barbell bench press- 4X6
3 Rounds
100 Double Unders
10 Power Cleans 155,105
10 Strict handstand push ups
Saturday 5-20-18
1) Partner Wod 20 minute AMRAP
50 Walking Lunges
50 Hand Stand Push Ups
50 Box Jumps 30,24
50 Pull Ups or Jumping Pull Ups 6 inches below bar
Friday 5-19-18
1) Deadlift, test 1 rm
2) Deadlift 5x5@60%
3a) 5x10 Med ball hamstring curls
3b) 5x10 Side plank with hip taps
Thursday 5-16-18
1a) Ring Rows- 4x8
1b) GHD Sit Ups- 4x10 (3,1,x,1)
Breathe
Max calories in 10 minutes. Rower, etc or bike.
Volume
Emom 12
Min 1- Back Ext x 10-12
Min 2- Russian twists x 15-20
Min 3- Dips x 5-10
Min 4- Wideish grip hi pulls from hip x 6-10
Wednesday 5-16-18
Wednesday
1) Back squat, test 1 rm
2) Back squat, 5x5@60%
4) 21-15-9
Calorie row
Wall Ball
Push Press 95,65
Do it yo-self- Barbell hip thrusts-3x15
Tuesday 5-15-18
1) Pull ups- test 1rm max pull up
2) Pull ups- 5x5 weighted if necessary
Buy in: 100 Double Unders
Then...
21-15-9
Toes to bar
Burpee
Cash Out: 100 Double Unders
Monday 5-14-18
1) Over head press- test 1rm
2) Over head press- 5x5@60%
4 minute Amrap
5 Hand Stand Push Ups
10 Box Overs
15 Dumbbell Snatch 35,50
Rest 4 minutes
5 Push Press
10 Wall Balls
15 KB swings 55,35
After Party: Lateral Raises- 3x15