Wednesday 240515

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

Every :90 for 6:00 1 Rep w/ :02 pause

Monday 240513

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 Strong: 12-27

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 240512

Warm-Up:0-10
3 Rounds 

15 Cal Bike

12 Wallballs 

8 Lateral Squats 

6 Burpees

Get Fit: 10-25
15:00 AMRAP

1-2-3-4-5-6…
Plate G2O
Overhead Plate Lunges
Burpees to a Plate
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 240511

Warm-Up:0-18
5:00 Aerobic of Choice

2 Rounds 

10 Light Good Mornings w/ :03 decent 

20 Lunges 

20 Glute Bridge On Floor

then Clean Warm-Up

Get Fit: 18-30
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 240508

Warm-Up: 0-8
AMRAP 4 

8 Burpees to a Plate 

8 Plate Ground to Overhead

Get Fit: 12-30
3 rounds For Time: 18:00 Cap

20 Burpee Box Get Overs
20 Alt Lunges
25 Sit-Ups

Get Strong: 33-45
Goblet Step-Ups

E3MOM 15:00

12 Alt Reps

Monday 240506

Warm-Up: 0-10
3 Rounds
200m Run
20 Air Squats
10 Push-Ups
5 Pull-Ups

Get Strong: 15-30
Deadlift
In 15:00 complete
5-5-3-3-1-1-1

Get Fit: 34-46
AMRAP 12:00
3-6-9-12...
Wall Balls

*6 Power Cleans 95/65 before each set of Wall Balls

Sunday 240505

Warm-Up:0-8
3:00 Aerobic
2 Rounds
10 Jumping Air Squats
10 Barbell Squats w/ :01 pause (empty bar)
10 Kang Squats (empty bar)

Get Strong:12-27
Bench Press
Every 2:30 for 15:00

5 Reps

Move Steady: 30-55
2000m Bike/1000m Run
30 Air Squats
20 Push-Ups
60 Air Squats
20 Push-Ups
90 Air Squats
20Push-Ups
2000m Bike/1000m Run
25:00 cap