Friday 2019.05.17

May 16, 2019

Strength

1)Back Squat

  • x 6 reps @ 10X1, same weight across RPE 5-6 x 4 sets
  • x 4 reps @ 20X1, building x 4 sets

2A) Farmer’s Carry Walking Lunge

  • 3 x 10m

2B) Continuous Broad Jump

  • 3 x 3

Conditioning

Complete as many reps as possible in 1:30:

  • Sandbag Cleans

Rest 1:30

Complete as many reps as possible in 1:30:

  • 30/21 Calories
  • Max toes to bar

Thursday 2019.05.16

May 15, 2019

Strength

3 Position Power Clean (1>2>3)

  • On a 10:00 clock, build to a heavy.
  • Then drop 15% and do:
    • EMOM x 5:00: 1 Three Position Power Clean

Conditioning

With a partner, OPWAAT, 2 Rounds for time:

  • 100 Lateral Burpees over Bar
  • 50 Hang Power Cleans (135/95) ‘

16:00 time cap

Wednesday 2019.05.15

May 14, 2019

Strength/Skill

Spend 10 minutes working on rope climb technique

Then do 5 sets of:

  • 1 Legless Rope Climb

or

  • 1 Rope Climb

or

  • :15 Hang from rope

Conditioning

For time:

  • 5 Rope Climbs
  • 20 Box Jump step down
  • 200m Seabag Run
  • 4 Rope Climbs
  • 20 Box Jumps
  • 200m Seabag Run
  • 3 Rope Climbs
  • 20 Box Jump
  • 200m Seabag Run

Tuesday 2019.05.14

May 13, 2019

Strength

4 Sets of:

  • Deadlift x 3 @ 40X0, building
  • Deadlift x 6 @ 10X1, RPE 4-5

Conditioning

At 0:00, 4 rounds for time:

  • 10 Double Kettlebell Deadlifts (70/53)
  • 10 Burpees

At 5:00, 3 rounds for time:

  • 75 Double Unders
  • 15/12 Calories

At 10:00, 2 rounds for time:

  • 20 Goblet Hold Reverse Lunges (50/35 dumbbell)
  • 200m Run

4:00 cap each.

Monday 2019.05.13

May 12, 2019

Strength

1)Close Grip Bench Press with pause on chest

  • Build to a heavy 4 with no fails
  • drop 20-25% and do 3 sets of 10

2A) Kettlebell Seesaw Press

  • 3 x 6/side

2B) Bent Over Double Kettlebell Row

  • 3 x 10

Conditioning

9-7-5 reps of:

  • Wall Walks
  • Strict Pull Ups

5:00 Cap.