Monday, May 21st 2018

Warm Up: 3 Rounds Of
100M Run
10 Pull Overs
10 Overhead squats
10 Good Mornings
10 Lunges
10-Sec Squat Stretch

 

Strength: Snatch Balance + 2 Overhead Squat
1-1-1-1-1

WOD: For time
Run, 800 m
30 Snatches, 95/65 lbs
Run, 800 m
30 Overhead Squats, 95/65 lbs
Run, 800 m
30 Thrusters, 95/65 lbs

 

Tuesday, May 22nd 2018

Warm Up: 500m Row
10 Glute Bridges
10 Deep Lunges
10 push up to down dog
2 Rounds including the row

Strength: Deadlift 5-5-5-5-5

WOD: “Clean Up Fran”
21-15-9 reps, for time of:
Power Clean, 135/95 lbs
Pull-up

 

Wednesday, May 23rd 2018

Warm Up: Jump Rope 3 min 
10 Squats to calf raise (touch the floor-touch the ceiling)
5 box jumps working up in height each round
10 push ups 
30 sec ring support hold/or parallette hold
2-3x

Strength:
Max Set Ring Dips
Max Set Double Unders

WOD:
3 rounds, 1 min per station, of:
Air Bike
Handstand Push Ups
Box Jump
Ring Dip
Double Under
Rest

 

Thursday, May 24th 2018

Warm Up: Row intervals
1 min on 1 min off 4x

Strength: 1 Rep Max Front Squats

WOD: For time
Row, 500 m
30 Burpees

 

Friday, May 25th 2018

Warm Up: 400 m Partner Med ball run
10 Med ball presses
10 med ball around the world (go around your head 5 times one way and 5 times the other way)
10 Side lunges
10 Russian Twists
2x with the run

Strength: Push Press 3-3-3-3-3

WOD: AMRAP 20 mins
Partner WOD-split up anyway you want
Complete as many rounds as possible in 20 mins of:
50 Alternating Pistols
50 Ab Wheel Roll Outs
50 Kettlebell Swings, 53/35 lbs

 




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