Monday 6/1

Tomorrow’s workout-

12 minute amrap
20 kb/dB deadlifts
15 burpees
10 SA thrusters

REST 3 minutes

8 minute AMRAP
10 Russian kbs
8 burpees
6 SA thrusters

REST 2 minutes

4 minute
5 American kbs
4 burpees
3 SA thrusters

Thursday 5/28

For time-(12 min cap)
30-20-10
KBS
Box jumps/step ups
Goblet squats

finisher:
12 minute EMOM:
M1: 5 single leg glute bridge p/s – https://youtu.be/-sDqY1KTpPE?t=104
M2: 10 skater jumps p/s – https://www.youtube.com/watch?v=qlIcZK3c3g4
M3: :30 second wall sit

Monday 5/26

1 round for time- (28 min time cap)
90 Walking lunges
60 SDHP(DB/KB/Barbell)
30 Burpees

Rest 2 minutes

3 rounds for time-
30 Walking lunges
20 SDHP(DB/KB/Barbell)
10 Burpees

Rest 2 minutes

5 rounds for time-
18 Walking lunges
12 SDHP(DB/KB/Barbell)
6 Burpees

Friday 5/22

“Ali’s birthday WOD”
5 rounds-
30 Mountain climbers
22 Sit-ups
20 DB curls

Optional:
3 rounds
:30 second plank
:30 second arch hold
:30 second side body arch hold L https://www.youtube.com/watch?v=0gK7zaScde4

Monday 5/18

Monday

For time-(20 min cap)
2-4-6-8-10-12-14-16-18-20
DB Hang clean and jerk
Single DB step ups

Accessory work-
12 min EMOM alternating
20-30 shoulder taps
:30 hollow hold/rock
:30 Russian twists

Friday 5/15

Partner WOD (You Go,I Go)
30 Rounds
10 Lateral Jumps
10 KBS
20 Mountain Climbers

FINISHER:
9 minute EMOM
10 sit ups, in remaining time hold a plank
Minute 1: Plank
Minute 2: Right side plank
Minute 3: Left side plank

Wednesday 5/13

For Time (25 Minute Time Cap) Cash-in: Run .5 miles 10 Rounds 10 Hang DB Snatch 5 HSPU/10 Hand Release Pushups Cash-Out: Run .5 miles Accessory Work A1: negative push ups (lower to the ground as slow as possible) X5-7 reps Rest 1 minute A2: dumbbell row (3 seconds up) X12 reps p/s Rest 90…

Tuesday 5/12

Minutes 0-10(8 min time cap)
For time-
21-15-9
DB squats
Burpees over DB

Minutes 10-finish
5 rounds-
40 Du/80 Su
30 Russian twists

Accessory Work
A1: Sumo Goblet Squat
x10 reps
Rest 30 seconds
A2: Sumo stance good morning with dumbbell behind head
x10 reps
Rest 1 minute
x3