A community of support and education aimed to help you achieve your fitness goals.

May 25 to May 31

Team running

 

 

 

 

 

Monday 05/25/15

A.
Performance
Power Clean – In 10 minutes build to a heavy single or 1RM

Fitness
Every minute on the minute for 8 minutes
Odd: 8 hard Ball Slams
even: 10 alternating Split Jumps

B. Push Press – In 8 minutes build to a 1 RM

C.
Performance
5 minutes AMRAP
8 Burpee Box Jump Over (20”/24”)
10 KB Swings (35/53)
12 DB Thrusters (25/35)

rest 5 minutes

5 minutes AMRAP
Row 500m
30 GHD Sit Up
Amrap Double Unders with remanning time

Fitness
For time:
Row 500m
50 Sit Ups
50 Skips

Tuesday 05/26/15

A.
Every minute on the minute for 8 minutes
3 Deadlifts @30X1

B.
Every minute on the minute for 6 minutes
2 Close Grip Bench Press @20X1 (80-85%)

C.
10 Strict Toes to Bar
10 Med Ball Chop Sit Ups
10 Side Plank Hip Lifts (each side)
rest as needed
4 sets

D.
3 sets
Run 400m
rest 1:1

Wednesday 05/27/15

Rest Day

Active Rest: Run, Bike, Swim, Mobility

Thursday 05/28/15

A.
Performance
Front Squat – In 10 minutes build to a heavy single or 1RM

Fitness
5 sets
2 Front Squats @20X1
rest 120-180 seconds
All sets at 85-90%

B.
Performance
5 sets
3 Position Snatch – High Hang Snatch + Above the Knee Snatch + Snatch (moderate weight, concentrate on technique and speed)
rest 180 seconds

Fitness
4 sets
5 Box Jumps (step down) (20”/24”)
**Cycle through reps as fast as possible.
rest 30 seconds
20 Mountain Climbers
rest 30 seconds

C.
Performance
3 sets
Row 300m
Then……
2 rounds
5 Squat Clean (65/115)
7 Burpee Over Bar
rest 180 seconds

Fitness
3 sets
20 Calories on Air Dyne
rest 60sec

Friday 05/29/15

A. 10 minutes – Bar Muscle Up technique & progression

B1
6-8 L-siit Dumbbell shoulder Press @20X1
B2
6-8 Dumbbell Row @20X1
rest 90 seconds
4 sets

C.
3 sets
Run 800m
rest 1:1

Saturday 05/30/15

A.
4 sets
2 Turkish Get Ups (each side)
rest 60 seconds

B.
20 minute AMRAP
60 Double Unders or 120 Skips
30 Wall Balls (14/20)
15 Calories Row

C.
4 sets
60 second Plank
20 Hollow Rocks
rest as needed

D.
10 minutes – Mobility & Stretching

 

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