Sunday 250518

Warm-Up: 0-12
AMRAP 8:00
:60 Bike
5 Inchworms with Push-Up
10 PVC Overhead Squats
10 Scap Pull-ups

Get Strong: 8-24
In 15:00 build to your 20 Rep Back Squat
1x20 Max attempt (this is the next to last one)

Get Fit: 25-50
40-30-20-10
Calories Machine of Choice
Hang DB Snatch 50/35
Sit Ups

25 min Cap

Saturday 250517

Warm-Up:0-9
5:00 Aerobic
10 Empty Bar/PVC Muscle Snatch
10 OHS w/ :01 pause in bottom
8 Snatch Lift-off w/ :02 pause at knee
8 Tall Snatch
4 Snatch Balance
4 Power Position Snatch
4 Hang Snatch from knee 4 Full Snatch

Get Powerful: 12-27
Power Snatch (catch w/ pause then finish Squat) + Overhead Squat

Every :90 for 15:00 1 Complex

Get Fit: 30-48
3 Sets

AMRAP 2 / 1:00 Rest
21 Power Snatch 75/55
Max Double Unders straight into

3 Sets
AMRAP 2 / 1:00 Rest

9 Power Snatch 95/65
Max Double Unders

Wednesday 250514

Warm-Up: 0- 8
2 Rounds
200m Run
10 Jumping Air Squats
10 Barbell Front Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)

Get Strong: 10 - 30
24-18-12-6
DB Hang Power Cleans
DB Front Squats
Burpees

200m run between rounds

Get Fit: 30-45
Front Squat
EMOM 5 3 Reps w/ :02 pause

EMOM 4 2 Reps w/ :02 pause

then
Back Squat 1x20

Monday 250512

Warm-Up:0-9
3:00 Aerobic
3 Inch Worm w/ Push-Up
12 Clean High Pulls
3 Inch Worm w/ Push-Up
10 Muscle Clean
3 Inch Worm w/ Push-Up
8 Hang Clean from mid shin

Get Fit: 12-47
AMRAP 4
9 Calorie Bike
12 Toes to Bar

EMOM 4
3 T&G Power Cleans

AMRAP 5
12 Double DB Box Step Overs
12 HRPU

EMOM 5
3 T&G Power Cleans

AMRAP 6
9 Calorie Bike
12 Toes to Bar
12 DB Box Step Overs
12 HRPU

In 6 Minutes Establish a 3RM T&G Power Clean Rest

1:00 between each interval

Sunday 250511

Warm-Up:0-10
5:00 Easy run

3 Rounds 

12 Wallballs 

8 Lateral Squats 

6 Burpees

Get Strong: 10-25
20 Rep Back Squat
Easy steady warm-up then

1x20 at #5 more than last attempt

Move Steady: 30-46
16:00 Run

Steady Pace, 8:00 out/8:00 back

or

Row/Bike for 16:00 slightly uncomfortable pace

Saturday 250510

Warm-Up:0-18
4:00 Aerobic

2 Rounds 

10 Light Good Mornings w/ :03 decent 

20 Alt Lunges 

20 Glute Bridge On Floor

Get Fit: 18-43
Power Clean
Every :90 for 12:00
5 Reps

Touch and Go


Get Fit: 35-50
With a Partner:
E5MOM 25
30 Deadlift 225/155
6 Wall Walks
Max 50' (25' out/25' back) Shuttles in remaining time

Share DL and Wall Walks any way - one athlete works at a time.

Alternate working athlete every 2 Shuttle Runs.

Wednesday 250507

Warm-Up: 0-8
AMRAP 4 8 Burpees to a Plate 8 Plate Ground to Overhead
then
4:00 easy bike

Get Strong: 15-30
E3MOM 15:00
10 Burpee TTB
10 Dbl KB Front Squats
10 Push-ups

Get Strong: 30-46
Back Squat
Every 2:30 for 15:00
Complete 5 Reps increase weight across sets

Treat as warm-up for last set. Last set is 20 reps at = or #5 more than Sunday