5.20 - 5.26

Monday

Strength

3x8 Incline DB Bench 

Supersetted 10 Barbell Rows


Metcon

Double Tabata (bro sesh style)

4 Rounds

:40 on :20 transition to the next station 

Station 1: max Bench 

Station 2: max Double DB Bent Row 

Station 3: max Burpees

Station 4: max Double Unders


We want to move for the entire 40 seconds so choose weights you can get 20+ reps with each time


Accessory Work

50 Elevated Ring Rows/ Inverted Rows




Tuesday

Back Squat 3x8

(AT LEAST 20lb HEAVIER THAN YOUR 10 REP)


Every 4 min for 4 Rounds

300m Run (stop sign)

25m KB Walking Lunge 

25 Russian Swings (one bell)


Accessory Work

50 Single Leg Seated Hamstring Curls Each


Wednesday

BIG WEDNESDAY 

0:00- 7

2 Rounds

500m Row / 1km Bike

30 Sit Ups


8:00-15:00

7amrap

7 Hang Cleans (135/95)

7 TTB

7 Push Up


16-22

2 Rounds

500m Row / 1km Bike

30 Sit Ups


23- 30

7 AMRAP

7 Hang Clean 

7 TTB

7 Push Up


Thursday 

Weighted Dip 5x5

(BUILD OFF LAST WEEK)


For Time 

5 Rounds

50 Double Unders

12 Strict Press (75/55)

10 Pull Ups


Partner 21 Curls

(I do one, you do 2 all the way to 21)


Friday

Romanian Deadlift 4x8


15 emom 

3power Cleans

3front squats

3shoulder to overhead



Saturday

W/ a partner 

2000m Row or 4K Bike (200m intervals)

100 KBS USA (53/35)

100 sit ups

100 KB SDHP

100 Cal Bike or Row

2000m Run (200m intervals)

*if you biked to start row at the bottom*




Sunday

Murph 

For Time

Run 1 Mile

100 Pull Ups

200 Push Ups

300 Air Squats

Run 1 Mile

Honor The Sacrifice