STRENGTH
BENCH PRESS
3X12 AT 60% OF MAX
(LOOK BACK TO 4/28)
STAY AT SAME WEIGHT ACROSS ALL SETS
3RFT
500M ROW
20 HANDSTAND PUSH UPS
CAP 13 MINS
SCALE REPS OR PIKE PUSH UPS ON FLOOR
STRENGTH
CLEAN COMPLEX
5 SETS OF
3 REPS OF COMPLEX (1 POWER CLEAN + 1 SQUAT CLEAN + FRONT SQUAT)
WEEK 1 AT 60% CLEAN MAX (LOOK BACK TO 3/26 or 4/11)
TRY TO REMAIN TNG DURING COMPLEX, CAN DROP BAR BETWEEN REPS
PUMP
5 SETS OF;
20 BANDED TRICEP EXTENSIONS
15 DB HAMMER CURLS
10 PLATE HALOS, EACH DIRECTION
REST 1:00
WORKOUT
"FLITHY 50" For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
CONDITIONING
TOTAL REPS/CALS
8 MINUTES AT EACH STATION, 1:00 TO ROTATE
CALORIE ROW
BOX STEP UPS
CALORIE BIKE
BURPEES
CALORIE SKI
STRENGTH/SKILL
EVERY 2:30X5 SETS
5 STRICT PULL UPS
100' FARMERS CARRY, #70/53X2
WORKOUT
"ISABEL"
30 SNATCHES FOR TIME
#135/95
SCALE SUGGESTIONS #115/75 OR #95/65
STRENGTH
TEMPO BACK SQUAT 31X1
5 SETS OF 3
START AT 65% AND BUILD, REST 2-2:30 BETWEEN SETS
CONDITIONING
AMRAP 12
15 CAL ROW/BIKE
20 DB/KB DEADLIFTS
20 DB/KB GOBLET LUNGES
#53/35
STRENGTH
E2MOM X 6
BENCH PRESS
3-3-3-1-1-1
BUILD TO HEAVY SINGLE FOR DAY, START AROUND 70% OR HEAVY
EMOM 12
O- 12/10 CAL MACHINE
E- 2 TURKISH GET UPS, EACH ARM
AMRAP 10
10 push-ups
10 dumbbell snatches, right arm
10 toes-to-bars
10 dumbbell snatches, left arm
#50/35