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Workouts for Monday, May 7th - Tuesday, May 8th - Friday, May 9th

Workouts for Monday, May 7th - Tuesday, May 8th - Friday, May 9th

"Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma, which is living with the results of other people’s thinking. Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. " - Steve Jobs 

Monday, May 7th 

Strength: E2MOM x 12 (6 Sets)

1 Push Press

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


Conditioning: 3 Rounds for Time

15 Burpees over Bar

15 Thrusters (115/75)

*Stimulus: Fast and Furious


Tuesday, May 8th 

Strength: EMOM x 10

Even: 5-8 Strict Pull-Ups (Add Weight if Possible)

Odd: 5-8 Strict HSPUs, or DB Strict Press, or 30 Second Handstand Hold


Conditioning: AMRAP x 12

3 Muscle Ups or 5 C2B Pull-Ups + 5 Push-Ups

6 HSPUs

9 Box Jumps (24/20)


*SX = Ring Rows + Pull-Ups, 20/12

*BG = Ring Rows + Push-Ups, 12/12

*Stimulus: Maintainable Pace. Gymnastic Movements Do NOT Have to be Done Unbroken, but Minimal Rest Between Reps and Movments


Wednesday, May 9th 

Conditioning: AMRAP x 6

5 Burpees

10 Goblet Squats (53/35)

15 KB Swings (53/35)


*SX = 35/26

*BG = 26/18

*Stimulus: This is a Glorified Warm-up for our Squats. Keep a Solid Pace, but Avoid Hitting Your Maximal Effort.

Strength: Back Squat

1 x 5 @ 77.5% 1RM

1 x 3 @ 82.5% 1RM

1 x 1 @ 87.5% 1RM

1 x 5 @ 82.5% 1RM

1 x 3 @ 87.5% 1RM

1 x Max Reps @ 92.5% 1RM



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