Wednesday, May 11, 2022
Strength
Back squat
Conditioning
AMRAP in 5 minutes of:
9 DB snatch (50#/35#)
9 CTB pull ups
-THEN-
AMRAP in 5 minutes of:
9 Calorie assault bike
9 Pull ups
Tuesday, May 10, 2022
For time:
1 Mile run
-THEN-
3 Rounds of:
15 Deadlift (225#/155#)
10 Handstand push ups
-THEN-
1 Mile run
Sunday, May 8, 2022
300 Weighted box step ups for time.
Every 3 minutes perform 9 burpees.
Prescribed weights / box heights:
20#/14# Vest
24″/20″ Box
Saturday, May 7, 2022
For total time.
3 Rounds of:
5 Push jerk (185#/135#)
10 Air squats
-THEN-
50 Toes to Bar
-THEN-
5 Rounds of:
3 Push jerk (185#/135#)
10 Air squats
Thursday, May 5, 2022
Skill / Strength
Headstand – Freestanding HSPU
Conditioning
For time:
45 KB swings (70#/53#)
400m Run
35 KB swings (70#/53#)
400m Run
25 KB swings (70#/53#)
400m Run
15 KB swings (70#/53#)
Wednesday, May 4, 2022
Strength
Back squat
Conditioning
For time:
Row 300 meters
20 push press (135#/95#)
Row 300 meters
15 push press (135#/95#)
Row 300 meters
10 push press (135#/95#)
Row 300 meters
5 push press (135#/95#)
Tuesday, May 3, 2022
“The Dirty 30”
For time:
30 Wallball (20#/14#)
30 Pull-ups
30 Deadlift (95#/65#)
30 Sit-ups
30 Box jumps (20”/24″)
30 Hang power cleans (95#/65#)
30 Push ups
30 Overhead squats (95#/65#)
30 Double unders
30 Burpees
