Monday May 20th - Sunday June 2nd

Monday

Front Squat
5 x 5 @ 55%
Tempo 40X1

In Pairs:
21-15-9 *
KB Swings
Sit Ups
into
50 Syncho Down Ups

*You Go I Go (21 swings each, 21 sit ups each...)

Tuesday

Strict Press
Build to a Heavy 4
+
3 x 4 @ 90% of Heavy 4

15min EMOM:
1 - 12 Alt DB Snatch
2 - 12 Wall Balls
3 - 10-12 Cal Row

Wednesday

20min AMRAP:
3, 6, 9, 12...
Burpee Box Jumps (step down)
Deadlifts (80/55kg)
T2B

Thursday

16min EMOM

1- 10 Weighted Chin Ups (or
2- 3-8 reps strict push ups (40X1)
3 - Max Effort Hanging L-Sit From Bar
4 - Rest

5 Rounds, 1 every 3:00
12 Cal Ski
12 Thrusters 35/25kg

Friday

10min EMOM
3 Power Clean @ 60%

30-20-10
Pull Ups
KB step ups
KB Swings (Russian or American appropriate to athlete)

Saturday

Partner Whitten - split the reps evenly and run together.

Whitten (Time)

5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24'' / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#

In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010

To learn more about Whitten click here

Sunday

Power Snatch
3 x 3 @ 62.5%
3 x 2 @ 72.5%
3 x 1 @ 82.5%

21-15-9
Power Snatch @ 50% of 3 x 1
C2B Pull Ups

Monday

Front Squat
6 x 4 @ 60%
Tempo 40X1

"Cindy"
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats

Tuesday

Strict Press
Build to a 3RM
+
3 x 3 @ 90% of 3RM

5 x 90s AMRAPS with 90s rest between:
5 Thrusters @ 60/40kg
10 Burpees Over Bar
AMRAP Cal Row

Score is calories rowed.

Wednesday

5 x 5 Min AMRAP/1 Min Rest

A) 1000m Row + Max. WB
B) 60 toes to bar + Max. BJ's
C) 50/35 Cal Air Bike + Max. DU's
D) 60 GTOH 20/15 + Max. Sit Ups
E) 800m Run + Max. KB Swings (24/16kg)

SCORE = Total reps/cals of all the second movements

Thursday

12min EMOM:
1 - 8 Weighted Chin Ups
2 - 3-8 Strict Push Ups (40X1)
3 - Rest

In Pairs - 4 rounds (you go I go per round)
10 T2B
15/10 Cal Bike
20 DB Snatch (22.5/15kg)
15/10 Cal Bike

Partner completes a whole round of the 4 movements before the other goes - go hard, rest hard. Really push your partner on your turn! - aim to push hard enough that you can't equal your last split time!!

Friday

10min EMOM
3 Power Clean @ 65%

15 min AMRAP
10 T2B
15 Burpees
20 Wall Balls

Saturday

Partner Fight Gone Bad - split the reps evenly, one partner working at a time.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 9/6kg
Sumo deadlift high-pull (Reps), 35kg
Box Jumps, 20" (Reps)
Push-press (Reps), 35kg
Row (Calories)
1-minute rest

1 Minute on each movement
Barbells @ 35/25kg
Wall balls @ 9/6kg

Sunday

Power Snatch
3 x 3 @ 65%
3 x 2 @ 75%
3 x 1 @ 85%

12-9-6-3
Power Snatch @ 50% of 3 x 1
T2B

Workout Of the Day (WOD)