Wednesday 5-12-21

 Wednesday 5-12-21

On the 2:00 x 6

Front Squats 

Conditioning:

AMRAP 15

40 Air Squats 

30 Alternating Dumbbell Snatches (50/35)

20 AbMat Sit-ups 

10 Push-ups 

Tuesday 5-11-21

 Tuesday 5-11-21

EMOM x 8 (Alternating Movements)

:30 Ring Hold

:45 Max Ring Rows

EMOM x 8 (Alternating Movements)

20 Wallballs

20 Dumbbell Tricep Extensions 

Conditioning:

On the 3:00 x 4

40 Double Unders 

15 Burpee Box Jump-Overs (24/20)

Monday 5-1-21

 Monday 5-10-21

Take 20:00 to find a new One Rep Max Deadlift.

Conditioning:

4 Rounds 

400 Meter Run

20 Criss Cross V-ups

20 Plank Up/Downs

Friday 5-7-21

 Friday 5-7-21

Conditioning:

AMRAP 22

40 Double Unders 

40 Alternating Single Arm Kettlebell Swings (35/26)

40 Alternating Single Arm Kettlebell Overhead Lunges (35/26)

40 Kettlebell AbMat Sit-ups (35/26)

40 Alternating Kettlebell Box Step-ups (35/26)

Wednesday 5-5-21

 Wednesday 5-5-21

On the 1:30 x 10

Sets 1-5: 3 Position Power Cleans 

Sets 6-10: 1 Power Clean 

Conditioning:

AMRAP 15

Buy In: 1,000 Meter Row 

3 Deadlifts (135/95)

3 Power Cleans (135/95)

3 Burpees 

*Increase by 3 Reps each round until time expires.

Tuesday 5-4-21

 Tuesday 5-4-21

Accessory/Core:

3 Sets

1:00 Bottom Up Kettlebell Walk Right Side

1:00 Bottom Up Kettlebell Walk Left Side

1:00 Rest

Conditioning:

AMRAP 5

12 Calorie Row 

12 Box Jumps (24/20)

12 Push Press (75/55)

Rest 2:00

AMRAP 5

9 Calorie Row 

9 Box Jumps (24/20)

9 Push Press (95/65)

Rest 2:00

AMRAP 5

6 Calorie Row 

6 Box Jumps (24/20)

6 Push Press (115/85)

Monday 5-3-21

 Monday 5-3-21

On the 2:00 x 6

Tempo Front Squats 

Conditioning:

AMRAP 12

200 Meter Run 

10 Push-ups 

20 Kettlebell Russian Twists(35/26)

Core:

Accumulate 4:00 Side Plank