May 2-May 9
Updated: May 3, 2022
Monday
12 minutes
12/8 cal Ski
16 Shoulder taps in plank
16 Reverse Lunges
20 sec reverse plank
Front Squatx3x3@70%
4 rounds
20/15 Cal Row
25 FT Double OH Carry
15/10 Cal Bike
50 FT Double KB FR Carry
Run 200M
100 FT Farmers Carry
Tuesday
2 rounds
10 Single Leg Glute Bridge/side
10 Barbell Good Mornings
10 Lateral Box step ups
20 sec side plank/side
30 sec wall sit
3 rounds
12 Z Press
2 Wall Walks
15 Ring Rows
Rest 90 after each round
4 sets
5 strict pull ups
10 SA DB Rows/side
Rest 90 after each set
10 rounds
2 Devil Press
25 DU
3 DB Hang Squat Cleans
5 Push Ups
Wednesday
5 rounds
20/15 cal row
6 push up to downward dog
10 Box Jumps
14 cossack squats
Rest 5
5 rounds
20/15 cal Bike
10 DB RDL
10 Hollow rocks holding plate
15 Russian KBS
30 sec plank
10 min EMOM
min 1-30 sec strict HSPU or strict db press
min 2-30 sec hanging knee tuck
4 rounds
6 Bench Press@heavy
6 Power Clean@heavy
Run 400M
Thursday
42 min EMOM
Min 1-30 sec plank
min 2-30 sec bent over row hold
min 3-30 sec wall wall
min 4-30 sec farmers carry HOLD
min 5-15 sec side plank/side
min 6-30 sec arch hold
Friday
3 sets
10 side plank clamshells/side
50 ft SA KB FR carry
25 sec SA ring row hold/side
4 rounds
8-12 DB incline Press
8-12 DB Incline Row
30 sec ring row hold
Rest 90 after each round
6 rounds
10 T2B
8 Thrusters@95/65
10 DB Plank Pull Throughs
8 Front Rack Lunges
Saturday
Teams of 2
100 Wall Ball
80 Pull ups
50 Front Squats@135/95
80 Wall Ball
40 GHD
30 FS
40 CTB Pull ups
60 Wall Ball
15 BarMU
15 FS
Scaled hanging is ring row, jumping CTB and 15 pushups or dips
Sunday
Minute stations
Row
Box Jump
Bike
Run
Jump Rope
Rest
x10 sets
Monday