FRIDAY, MAY 27, 2016

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Practice squat cleans

8:00 AMRAP
50 du
20 ball slams
20 jumping squats with slam ball
Rest 2:00

8:00 AMRAP
200m run
10 medball cleans 20/14#
10 situps with medball

WEDNESDAY, MAY 25, 2016

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Work on TGU & DU

90 lunges with 25# plate OH
70 push ups
50 American kettlebell swings 24/20kg
30 T2B
10 TGU ( 5 on each side) 24/16kg

MONDAY, MAY 24, 2016

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Front Squat 5×4

For time:
WOD A:
30 burpee pull ups ( jumping pull ups scaled)
Rest 1:00
WOD B:
100 calories on rower
Rest 1:00
WOD C:
2:00 HS hold
Score A & B separately

MONDAY, MAY 23, 2016

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Push Jerk 6×2
Shoulder Mobility

EMOM 5:00
8-10 pistols ( 4-5 each leg)

Max reps for each:
:30 du
:30 ring dips
:30 wallballs
:30 transition time
:45 du
:45 dips
:45 wallballs
:30 transition time
:60 du
:60 dips
:60 wallballs

SATURDAY, MAY 21, 2016

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BRING a FRIEND
Partner “Cindy”
20 minute AMRAP
5 pull up
10 push up
15 squats
P1 does 5 pu, then P2 does 5 pu, etc. resting while partner works

FRIDAY, MAY 20, 2016

death by burpee

Death by:
BURPEE
Minute 1 = 1 burpee
Minute 2= 2 burpee
etc.
when athlete can’t keep up, skip the next round, then
every round thereafter until last one done, complete
10 air squats

THURSDAY, MAY 19, 2016

deadlift drops

Deadlift 7×3

3 rounds:
7 ring dips
3 squat snatch 115/105#
21 box jumps
100ft. Farmer carry ( 50 ft out, 50 ft back)