May 2, 2021

Monday

A)

3 sets of 10 – 15 reps
Ring rows
or
Strict Pull ups
3 – 5 same tempo

B)
5 rounds:
Start a new round every 3 minutes :
20 DB snatch
15 Burpees over DB

Tuesday

A) Back Squat
3 sets of 10 reps
Slightly heavier than last week no heavier than 50%

B)
3 Rounds
20 DB step overs
20 Goblet squats
Rest 1 mins

C)
3 rounds
30 sec plank
30 sec reverse plank

Wednesday

A)
3 sets of 8 Strict Press

B)

21,18,15,12,9
Kcal
TTB/knee raises

Thursday

For Time
10 – 20 – 30 – 40 – 50
Kcals
Wall Balls
20 – 40 – 60 – 80 – 100
Double unders

Friday

A)

Power Clean
5 sets of 3 hang power clean

B)

EMOM: 10 minutes

4 Deadlifts
3 Hang Power Cleans

Saturday

5 rounds:

1 minute of each exercise:
1) Box jumps
2) Press ups
3) Thrusters
4) Kcals
5) Rest

Sunday

2 rounds of:
12 min Max Distance

Every 3 minute perform

12 burpees

24 Air squats

Rest 2 minutes in between efforts

Record distance in each interval