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May 16-May 22

MONDAY

A. Back Squat

3-2-1@80%

3-2-1@85%

3-2-1@80%


4 rounds

25/18 cal AB

8 MU/Pull up/jumping CTB etc

Rest 30 after each round


7 min AMRAP

15 T2B

15 Deadlift (try to stay UB or 2 sets)

15 bar facing burpees


TUESDAY 4 rounds

10 OHS@95/65

10 BJO

400 M Run


4 sets

15 Ring Rows

15 Curls

15 DB Forearm Curls


Still Leg DL

x10x4


WEDNESDAY

30 HSPU

45 KBS

60 Box Jumps

45 KBS

30 HSPU


10 rds

1 Rope Climb

180 FT shuttle run


4 sets

15 arnold press

15 lateral raise

15 forehead press


THURSDAY

3 sets

10 deadbugs

15 glute bridge

10 bird dogs

15 tall kneeling glutes

10 goblet squats


30 minutes

2 minute run

1 min step up

30 sec KBS

30 sec wall sit

30 sec side plank/side


FRIDAY

A. 3 Power Cleans (TNG)+2 FS+Jerk

8 sets


30 Thrusters

40 Tuck or V Ups

30 HPC

40 DB Bench Press-light


Rest=workx2


SATURDAY

Lunge Up and Backx2

250 M Run together

20 DB Squats

20 cal Bike

lunge up and backx4

500M Run together

40 DB Squats

40 Cal Bike

lunge up and backx6

750M Run together

60 DB Squats

60 Cal Bike


...and back down?!


SUNDAY

Freaking rest


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