Monday 5/17
AMRAP30
200M OH Carry
2 mins of DH Pull-ups for Max Reps
1 min off
200M Rack Carry
2 mins of Ring Dips for Max Reps
1 min off
200M Farmer Carry
2 mins of Goblet Squats
1 min off
Back to the top of the order
Rest Intuitively during the 2MINS of rep accumulation.
OH Carry: Light #
RACK Carry: Moderate #
FARMER Carry: Heavy #
MODS: Banded Pull-Ups, Ring Rows, Push-Ups, Air Squats
Tuesday 5/18
Front Squats
3 reps for 6 sets for load
*Ok to use rig & partner up - as long as athletes are comfortable sharing equipment and space. If you choose to not use the rig, you’re more than welcome to use the barbell and clean from the floor each set. 2 x DB/KBs are also a great option to build up in weight.
Then
5 Rounds For Time:
12 Thrusters (No more than 75/55# on the bar)
200m Sprint
*Rest 1 minute between rounds.
Wednesday 5/19
3 Rounds
1 Min @ each Station for Max Quality Reps or Hold
Kneeling KB Keg Lifts https://youtu.be/7EVlu_ooYok
Plank Hold
Russian Twists
Double KB/DB OH Hold
Flutter Kicks
Rest
Then
AMRAP10
20 Walking Lunges (ADV: Goblet Lunges)
10 Burpees
200M Run
Thursday 5/20
“Strict Cindy” and then some…
AMRAP 20 Mins
5 Strict Pull-ups
10 Push-ups
15 Air Squats
200M run or 20 Cals on the machine of your choice.
Want More?
3-4x Bottoms up KB Rack Hold Per side (AHASP)
Friday 5/21
Challenge
5 Min Max Consecutive Double Unders
Then
20MINS
On the Even minutes (0,2,4,6,8…..) perform:
6 Deadlifts
6 Hang Power Cleans
6 Shoulder to OH
*Ascend in Weight until it’s challenging for the given reps and stay there for the duration of the 20 mins
Then
21-18-15-12-9-6-3-1
KB Swings
Double & Single Unders x 3
Notes: Work on some strength/skill development and focus on making all the movements quality! Doubles and Singles will both be x 3 so 63,54,45,36, 27,18,9,3
Saturday 5/22
9AM - Coaches Choice
Sunday 5/24
JACK
20 min AMRAP:
10 Push press
10 KB Swings
10 Box jumps
Then
Core Circuit
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