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Workouts for Thursday, May 10th - Friday, May 11th - Saturday, May 12th

Workouts for Thursday, May 10th - Friday, May 11th - Saturday, May 12th

"How You Do Anything, Is How You Do Everything." 

Thursday, May 10th 

Conditioning: Every 5 Minutes for 25 Minutes (5 Rounds)

400m Run

20 Wall Balls 

*Record your Fastest and Slowest Times

*RX+ = 30/20

*RX = 20/14

*SX = 14/10

*BG = 10/8

*Stimulus = Max Effort Every Round


10:00am HIIT Class

3 Rounds: 40 On/20 Off

- Wall balls

- Renegade Rows

- Pistol Squats/Pistol Progressions

- Rest 1 Minute


3 Rounds: 40 On/20 Off

- KB Sumo Deadlift High Pull

- DB Hang Clean & Jerks 

- Sit Ups

- Rest 1 Minute


3 Rounds: 40 On/20 Off

- Mountain Climbers

- KB Stationary Lunges

- Med Ball Cleans

- Rest 1 Minute


Friday, May 11th 

Strength: Every 90 Seconds for 12 Minutes (8 Sets)

1 Deadlift + 1 Hang Squat Clean + 1 Jerk

*Start at 50-60%1RM Clean and Jerk & Build to a Heavy Set


Conditioning:

800m Run

15 Clean and Jerks

400m Run

10 Clean and Jerks

200m Run 

5 Clean and Jerks


RX+ = 155/105

RX = 135/95

SX = 95/65

BG = 45/35

*20 Minute Cap

*Stimulus = Keep a Strong Pace....But Don’t Red Line on the Run or Cleans. The Weight Should be <70% 1RM Clean and Jerk


Saturday, May 12th 

“Daniel McCartney”

In Teams of 3 

3 Rounds for Time

2000m Row

14 DB Thrusters (50/35)

34 KB Swings (70/53)

484 Double Unders

108 Burpees

2000m Row

18 Deadlifts (225/155)

*40 Minute Cap


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