Monday, May 15, 2017
Warmup (10 min): Nice and sweaty Line/Dynamic warmup
Skill Work/Mini WOD (15 min): 3-5 rounds
10 wall squats
3-7 strict/banded pullups or negatives
5 med ball chest passes with partner
Strength (25 min): Squat
40% x 5, 50 % x 5, 60-65% for 5-8 sets of 5
(you may add 5 lbs to last week’s weight if you like)
*Level 1 5×5
Conditioning (10 min): 6 min AMRAP
30 kb swings, 10 reverse kb lunges/side, 10 situps
*Level 1 6 rounds of 20 swings, 5 lunges/side, 10 situps
*Rx Plus overhead swings
Wednesday, May 17, 2017
Warmup (10 min): 3 rounds McGill Big 3
Strength (20 min): Bench/Press/Push Press
40×5, 50×4, 60×3, 2 or 3 sets of 70×8-12 reps
*No between work so this can be speedy, be speedy
Conditioning (25 min): 3-5 rounds
400m run or 500m row
20 ring rows, Rx Plus 10 pullups
20 air squats
*Level 1 3 rounds
*new run or row may not start after 20 min
Cashout (5 min): Couch Stretch
Friday, May 19, 2017
Warmup (10 min): Deadlift
40%x 5-8 reps, 50% x 5-8 reps
Strength (25 min): Deadlift EMOM 20 @60-65%
*You may add 5 lbs from last week
Conditioning (15 min): 10 min EMOM
:00s 8-15 pushups, 5-10 air squats
:30s 15 kb swings
*Rx Plus goblet squats and overhead swings
*Level 1 every other minute rest OR hold plank for 30 seconds
