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Workouts for Thursday, May 17th - Friday, May 18th - Saturday, May 19th

Workouts for Thursday, May 17th - Friday, May 18th - Saturday, May 19th

"The mediocre teacher tells. The good teacher explains. The superior teacher demonstrates. The great teacher inspires." - William Arthur Ward 

Thursday, May 17th 

Conditioning: “Jerry”

1 Mile Run

2000m Row

1 Mile Run 


10:00am HIIT Class

8 Minute AMRAP

-10 DB Thrusters

- 20 Sit-Ups

- 30 Double Unders/60 Singles

2 Minutes Rest


8 Minute AMRAP

- 5 Ring Dips or 10 Dips from Box/Bench

-10 Wall Balls 

- 15 KBS

2 Minutes Rest


8 Minute AMRAP

- 200m Run

- 10 Push-Ups

- 15 Med Ball Clean Slams

Right Into:

- 2 Minute Plank


Friday, May 18th 

Conditioning: 2 Rounds for Time

10 Box Jumps (24/20)

10 Squat Cleans (115/80)

8 Minute Cap

*SX = 95/65, 20/12

*BG = 45/35,12/12

*Stimulus: Look to Complete the Cleans in 2 Sets, If Not Unbroken. This Should Get Your Lungs and Legs Fired up for Your Squats


Strength: Back Squat

1 x 5 @ 80% 1RM

1 x 3 @ 85% 1RM

1 x 1 @ 90% 1RM

1 x 5 @ 85% 1RM

1 x 3 @ 90% 1RM

1x Max Reps @ 95%1RM


Saturday, May 19th 

Conditioning: In Groups of 3 (2 Working/1 Resting)

25 Minute AMRAP 

Station 1: Max Cal Row

Station 2: 10 Thrusters (95/65), 5 Burpees Over Bar

Station 3: Rest

*Stations 2 is the Time Keeper...When the Athlete at Station 2 Finishes the Set of 10 Thrusters and 5 Burpees, Everyone Rotates to the Next Station

*Score = Total Reps (Cals + Thrusters + Burpees)

*SX = 75/55

*BG = 45/35


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