Friday, May 17th
Custom Goal Training
P1/P2
AMRAP in 20 minutes:
1 Rope Climbs (or 3 Rope Mods)
10 Push-ups
200m Run
Thursday, May 16th
3X
Within 2 minutes:
10 Thrusters – moderate
Row reminder of time @ 80-90%
rest 2 min
+
3X
Within 2 minutes:
10 Goblet Squats – tough
Airdyne reminder of time @ 80-90%
+
AMRAP in 5 minutes:
10 Abmat Sit-ups
10 Supermans
Wednesday, May 15th
Jerk
- Function: 1 Jerk Dip Squat + 5 Push Jerks
- Performance: 1 Jerk Dip Squat + 3 Push Jerks
(As many sets as desired in time, adding weight but ensuring good technique)
5 rounds for time:
15 KBS – moderate
15 Box Jumps @ 24″/20″ (step down)
Tuesday, May 14th
Squat Snatch
- Function: Hang Squat Snatch x 3 reps
- Performance: Squat Snatch x 3 reps
(As many sets as desired in time, adding weight but ensuring good technique)
For time:
100m Farmers Walk
21 HSPU
100m Farmers Walk
15 HSPU
100m Farmers Walk
9 HSPU
100m Farmers Walk
Monday, May 13th
4X
1 1/4 Shoulder Press
- Function: 6, 6, 4, 4 @ 21X1
- Performance: 5, 5, 3, 3 @ 21X1
rest 90 sec
Ring Row
- Function: 10-12 reps @ 2011
- Performance: 8-12 reps @ 2011
rest 90 sec
Within 12 minutes:
Run 1 Mile Time Trial
within remaining time – AMRAP Burpees
Saturday, May 11th
5X
1 min – Row @ 80-90% aerobic
1 min – Row @ 50%
+
rest 4 min
+
AMRAP in 10 minutes @ 80-90% aerobic:
10 Push Balls
10 Walking Lunges w/ Ball on Shoulder
20 Double Unders
+
rest 4 min
+
5X
1 min – Airdyne @ 80-90% aerobic
1 min – Airdyne @ 50%
Friday, May 10th
Deadlift
- Function: 3 reps @ 3111; rest 3 min x 4 sets
- Performance: 2 reps @ 22X1; rest 3 min x 4 sets
3X Through for Total Reps:
1 min - Box Jumps @ 24″/20″ – step down
1 min – KBS - moderate
1 min – Burpees
1 min – Rest
