Thursday 5/23
Strength
Deadlifts
Warm up-
5×2 @ 95%
Workout of the day
For time-(15 min time cap)
100 Du
Then…
4 Rounds of:
15 KBS
15 T2B
Then…
30 burpees
Wednesday 5/22
Workout of the day
6 Rounds for time-
18/15 Cal Row
10 Box jumps
15 Sandbag Squats
2 Rope climbs
Tuesday 5/21
Strength
Bench Press
1×5@80%, 1×5@85%, 2×1+@95%
Workout of the day
For time-
25 pullups
50 push ups
Rest 2 minutes
25 pullups
50 push ups
Rest 2 minutes
25 pullups
50 push ups
Monday 5 /20
Strength
Back Squat
1×5@80%, 1×5@85%, 2×1+@95%
Workout of the day
12 min amrap-
Run 200m
18 DB step up(one DB)
18 Alternating V-ups
Friday 5/17
15 minutes of mobility
Workout of the day
5 Rounds for time-
50 Du
15 KBS
25/20 Cal Row
10 Burpees
Rx 53/35#
Thursday 5/16
Strength
Back Squat
-1×5@80%, 1×5@85%, 2×1+@95%
Workout of the day
Every 3 minutes for 12 minutes-
12/9 Cal bike
15 push ups
18 Wall balls
Wednesday 5/15
Olympic
Clean(squat or power)
-build to a heavy Single
then do 4×3 @ 80% of what you hit
Workout of the day
4 Rounds for time-
Run 200m
10 Burpee box jump overs
2 Rope climbs
Tuesday 5/14
Strength
Bench press
Working sets-1×5@80%, 1×5@85%, 2×1+@95%
Workout of the day
14 min amrap
Row 300/250m
5 RIng muscle ups
5 Strict HSPU
Monday 5/13
Strength
Deadlifts
5×3 @ 90%
Workout of the day
3 Rounds for time-
21 Box jumps
18 DB lunges
15 T2B
Rx 40/25#
Rx+ 50/35
Friday 5/10
Body weight
strength/conditioning
EMOM x10 min
*both each minute*
3-7 Strict pull-ups + 7-15
Workout of the day
Partner
Interval
10 Rounds(total)
Row 250/200m
Bike .4/.3 miles
One partner works, while the other rest. Partner one complete the entire round before partner two starts