Wednesday, May 15, 2024
Strength
Split Press
Jerk Drives
Conditioning
As many reps as possible in 15 minutes following the rep scheme below until time expires:
200m Run
3 Push press (95#/65#)
3 Pull ups
200m Run
6 Push press (95#/65#)
6 Pull ups
200m Run
9 Push press (95#/65#)
9 Pull ups
200m Run
12 Push press (95#/65#)
12 Pull ups
If you complete the round of 12, go on to 15. If you complete 15, go on to 18, etc.
Tuesday, May 14, 2024
Strength
Front squat
Conditioning
4 Rounds for time of:
15/10 Calorie assault bike
Plate push (45#/25#)
1 Bounding triple jump
Plate push (45#/25#)
Sunday, May 12, 2024
5 rounds for time of:
12 Clean and jerk (115#/80#)
9 Thrusters (115#/80#)
6 Power snatch (115#/80#)
Saturday, May 11, 2024
0-10 minutes with a vest:
1 Mile run
Max muscle ups
THEN
10-20 minutes with a vest:
1 Mile run
Max push ups
THEN
20-30 minutes with a vest:
1 Mile run
Max pull ups
No rest between rounds.
Thursday, May 9, 2024
AMRAP in 18 minutes of:
50 One arm overhead walking lunges (50#/35#)
12 Deadlift (155#/105#)
9 Hang power cleans (155#/105#)
6 Burpees
Wednesday, May 8, 2024
Strength
Split press
Conditioning
For time:
50 Double unders
10 Bench press (135#/95#)
Rest 1 minute
50 Double unders
10 Bench press (155#/105#)
Rest 1 minute
50 Double unders
10 Bench press (185#/130#)
Tuesday, May 7, 2024
Strength
Front squat
Conditioning
For time:
500m Row
15 Handstand push ups
30 Toes to bar
15 Handstand push ups
500m Row
