Workouts for Monday, May 21st - Tuesday, May 22nd - Wednesday, May 23rd

"You can't save up time. You can't refuse to spend it. You can't set it aside. Either you're spending your time. Or your time is spending you."

Monday, May 21st 

Strength: E2MOM x 12

3 Push Press

*Start at 80% 1RM and Work to 90%+


Conditioning: 3 Rounds for Time

20 Cal Row 

20 Wall Balls (20/14)


*Stimulus: Fast & Furious 

*SX = 14/10

*BG = 10/8


Tuesday, May 22nd

Conditioning:

0:00 - 10:00

1 Mile Run


10:00 - 18:00

AMRAP x 8

10 Hang Power Cleans (155/105)

10 Sit-Ups

10 Burpees Over Bar


20:00 +

1 Mile Run 


*Stimulus: Work at 75-85% of your Max Capacity

*Scale the run as needed (800m, 600m, 400m) 

*SX = 115/75

*BG = 45/35


Wednesday, May 23rd

Strength: Back Squat

1 x 5 @ 82.5% 1RM

1 x 3 @ 87.5% 1RM

1 x 1 @ 92.5% 1RM

1 x 5 @ 87.5% 1RM

1 x 3 @ 92.5% 1RM

1x Max Reps @ 97.5% 1RM


Conditioning: AMRAP x 10

9 Thrusters (115/75)

12 Push-Ups 

15 Double Unders


*SX = 95/65, 30 Singles

*BG =  45/35, 15 Singles