WORKOUT OF THE WEEK

May 12th - May 16th

**Announcements** 

MONDAY, MAY 12

METCON

Every 1:00 x 30:00

1-3) 400m run

4-5) 2 rounds of Cindy

6) 1 squat clean

TUESDAY, MAY 13

STRENGTH

4 sets:

A1) 1-3 RFESS each leg (heavier than last week)

A2) 50' sled push AFAP

*use just enough weight to provide resistance, but SPRINT

A3) 3-5 seated box jumps

 METCON

For max TOTAL reps:

3:00 of double unders

1:00 rest

3:00 of alt. DB C&J (50/35)

1:00 rest

3:00 of T2B

 

WEDNESDAY, MAY 14

METCON

Every 8:00 x 3:

250m/200m skiERG

into…

3 rounds:

10 push press (95/65)

10 lateral burpees-over-barbell

THURSDAY, MAY 15

METCON

Partition however (with a partner):

300/240 cal row (split)

20 wall walks (each)

10 rope climbs (split)

FRIDAY, MAY 16

STRENGTH

Every 2:00 x 5:

Snatch pull +

Hang power snatch +

Power snatch

METCON

For Time:

50 box jumps (24"/20")

35 DB Front squats (50s/35s)

20 cal bike

SATURDAY, May 17th

Regular Partner Workout @ 8:30am...