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Wednesday, May 3, 2017
170503: “Barbell Cycling” Teams of 3: AMRAP 25: 100 Cal Bike/Row 50 Power Cleans (135/95#) 100 Cal Bike/Row 50 Power Cleans (155/105#) 100 Cal Bike/Row 50 Power Cleans (185/135#) 100 Cal Bike/Row Max...
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Thursday, May 4, 2017
170504: Deadlift (15-17 minutes) Warm up: Set 1: 25% x 6-8 reps Set 2: 50% x 3 reps Set 3: 60% x 3 reps Set 4: 70% x 3 reps Set 5: 80% x 3 reps then: Work sets Work Set 1: 88% x 1 rep Work Set 2:...
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Friday, May 5, 2017
170505: 3 Rounds: 7 Close Grip Push-ups (elbows in, thighs off) 7 Strict Pull-ups 7 Floor Press (135/95#) 7 DB Bent Over Rows (each arm) Run 800 meters 3 Rounds: 7 Close Grip Push-ups 7 Strict...
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Saturday, May 6, 2017
170506: “Team work” Teams of 3, AMRAP 25: 12 Calorie Row 9 Power Snatches (75/55) 6 Toes-to-Bar NOTE: *One athlete working at a time. *Full round, then switch. RX+ team of 2!
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Sunday, May 7, 2017
170507: “Bell Hop” 25 Kettlebell Swings (70/53#) 50 Sit-ups 100 Double-unders 20 Kettlebell Swings (70/53#) 40 Sit-ups 80 Double-unders 15 Kettlebell Swings (70/53#) 30 Sit-ups 60 Double-unders 10...
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Monday, May 8, 2017
170508: “Front & Center” 3×3 Power Clean 3×3 Front Squat –then– 3 RFT: 21 Calorie Bike/Row 15 Pull-ups 9 Burpees –then– CORE
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Tuesday, May 9, 2017
170509: Back Squat (15-17 minutes) Warm up: Set 1: Empty Barbell x 6-8 reps Set 2: 50% x 3 reps Set 3: 60% x 3 reps Set 4: 70% x 3 reps Set 5: 80% x 3 reps then: Work sets Work Set 1: 90% x 1 rep Work...
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Wednesday, May 10, 2017
170510: “Tidal Wave” 10-9-8-7-6-5-4-3-2-1: Floor Press (185/125#) Strict Pull-ups *25 Double-unders after each round –then– CORE — 630 Yoga with Bee
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Thursday, May 11, 2017
170511: Deadlift (15-17 minutes) Warm up: Set 1: 25% x 6-8 reps Set 2: 50% x 3 reps Set 3: 60% x 3 reps Set 4: 70% x 3 reps Set 5: 80% x 3 reps then: Work sets Work Set 1: 90% x 1 rep Work Set 2: 90%...
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Friday, May 12, 2017
170512: 2K Row 200 Walking Weighted Lunges (choice DB’s) 1600m Run –then– CORE
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Saturday, May 13, 2017
170513: “Crushfest # 2/4” Every minute on the minute for 30 minutes (EMOM 30): 1) 15 Russian KBS (70/53) 2) 12 Burpees 3) 15 Slam Balls (30/20) 4) Max Calories Row 5) Rest
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Monday, May 15, 2017
170515: Every :90 for 6 sets High hang Clean Hang Below knee –then– “Dumb & Dumber” AMRAP 12: 300m Row 12 Dumbbell Push Presses (35s/25s) 16 Dumbbell Step Back Lunges *Lunges done with DB’s at...
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Tuesday, May 16, 2017
170516: 3×8 Good mornings from Rack *Aim for 135/95 3×8 Bulgarian Split Squats per leg –then– “Tune-Up” EMOM x 16: Min 1: 7 Deadlifts (185/135#) + 7 Box Jumps (24/20″) Min 2: 15/12 Calorie Bike Min 3:...
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Wednesday, May 17, 2017
170517: 3 Rounds: 80 Double-unders 40 Calorie Row 20 Toes to Bar 10 HSPU –then– CORE — 630 Yoga with Bee
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Thursday, May 18, 2017
170518: In 20 minutes complete… 4 Rounds: 10 Close Grip Pushups 15 DB Bent Over Rows, each (50/35) 20 Strict Presses (empty barbell) 25 Banded Pull-Aparts –then– “Hacksaw” AMRAP 12: Ascending Ladder…...
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Friday, May 19, 2017
170519: 6 sets E:90 Bench Press 5 reps. Ascend in weight when possible –then– “Bullseye” EMOMx16: Min 1 – 15 Power Snatch (75/55#) Min 2 – 15 Wallballs (20/14#) Min 3 – Max Calorie Bike Min 4 – Rest...
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Saturday, May 20, 2017
170520: “Metal Medley” Teams of 3: For time: 100/75 Calorie Row 75 Power Cleans (135/95#) 50 Barbell Burpees 100/75 Calorie Row 75 Front Squats (135/95#) 50 Barbell Burpees 100/75 Calorie Row 75 Push...
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Sunday, May 21, 2017
170521: 10 Minutes: Handstand Skill Practice –then– 5 Minutes: Find 1 RM Strict Press –then– “C2 Cindy” AMRAP 5: 2 Rounds: 5 Strict Pull-ups 10 Push-ups 15 Sit-ups 100 Double-unders (Scale: 1-to-1...
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Monday, May 22, 2017
170522: 5×3 Front Squat –then– “Hopscotch” 125 Double-unders 1,000m Row 75 Wallballs (20/14#) 1,000m Row 125 Double-unders –then– Optional CORE
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