5.27 - 6.2

Monday 

Partner WOD


2000m Row

Into

5 Rounds

20 BJO (20inch)

30 RKB (53/35) 

80 DU

Into 

2000m Bike/row

*start with bike or row and finish with opposite*




Tuesday

Front Foot Elevated Back Rack Lunge

4 Sets- 4 Each Leg


Every 5 min for 4 Rounds 

:60 Wall sit

20 Wallball (UB)

25 m Lunge (one trip up the gym)


Accessory Work

100 Banded Hamstring Curl



B I G Wednesday 

Every 7 min for 5 Rounds

300m run

10 TTB

10 Push Press (95/65)

300 m Row

10 Sit Ups

10 SDHP

Get after it.


Thursday

Weighted Dips

5x5 Build Off Last Weeks Weight


Conditioning

2 Rounds

50 DU

24 DB Snatch

12 Strict Pull Up

-into-

1 Round 

100 Double Unders

42 Alt DB Clean Press 

24 Kipping Pull Ups


Accessory Work

2 Sets 12/10/max (12 reps, make the weight lighter, 10 more reps of that same movement, make the weighht lighter again and do MAX reps at the same movement … then switch to the next movement and repeat. Get the muscle you want to see in the mirror)

Lateral Raise 

Hammer Curls



Friday

R D L ‘s

4x8 (heavier/better than last week)

Superset

2 Sled Push

50 Box Jump w/ Step Down (focus here is on the dynamic movement UP and coming down to reset nice and steady)

Into

5 rounds 

10 KB/ Trap Bar Deadlifts

25m Farmers Walk (one trip up the gym)


Into

50 Box Jump step down


Saturday

Partner 


8 min AMRAP

30 cal Row

20 Power snatch (95/65)


At 10 min mark

8 min amrap 

20 cal Row

30 OHS 


At the 20 min Mark

8 AMRAP

30 Push Ups

20 Power Cleans


At the 30 min Mark

8 AMRAP

20 STRICT Push Ups (nothing but palms and feet or knee caps on the ground at any point in time - keep. the. tension. get. the. muscle.)

30 Front Squats


Sunday

‘SWEAT’


KB Annie

50-40-30-20-10

DU

Sit Ups

R. KBS 53/35


*15 min cap*


Accessory Work

8 Rounds alternating

Tabata Abs

:20/:10

L sit

V-Ups