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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



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