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Workouts for Thursday, May 3rd - Friday, May 4th - Saturday, May 5th

Workouts for Thursday, May 3rd - Friday, May 4th - Saturday, May 5th

"We are what we do repeatedly. Excellence, then, is not an act, but a habit." - Will Durant

Thursday May 3rd 

Conditioning:

AMRAP x 5

10 Burpee Box Jump Overs (24/20)

10 Hang Power Snatch (75/55)


Rest 5 Minutes


AMRAP x 5

10 Sumo Deadlift High Pulls (75/55)

10 Front Squats (75/55)


Rest 5 minutes


For Time:

30 Burpee Box Jump Overs

30 Hang Power Snatches

30 Sumo Deadlift High Pulls

30 Front Squats

*Athletes will have 3 scores

*SX = 65/45, 20/12

*BG = 45/35, 12/12

*Intended Stimulus: Sprint the AMRAPs. Keep a Manageable Pace on Part 3. The Weight Should be Very Light


10:00am HIIT Class:

4 Rounds (40 Seconds On/20 Seconds Off)

- Double Unders (Scale: Singles)

- Side Lunge with Single Arm DB Overhead Press (Alternate Right & Left Each Round)

- Push-Ups

- Single Arm Dumbbell Overhead Reverse Lunges (Alternate Right & Left Each Round)

- Med Ball Leg Overs

- KB Swings

- Dumbell Box Step-Ups (Alternate Right & Left Each Round)

- Med Ball Squat Slams

- Rest


Friday, May 4th 

Strength: E2MOM x 16 (8 Sets)

1 Snatch + 1 OH Squat (Or 2 OH Lunges)

*Athletes May Choose Any Combo of Muscle, Power, Squat or Split Snatches

*Start at 50-60% 1RM and Build to Today Heaviest's


Conditioning:

4 Rounds for Time:

200m Run

5 Pull-Ups

10 Push-Ups

15 Air Squats

*15 Minute Cap

*Intended Stimulus: Strong Pace. Very Little Time in Transition.


Saturday, May 5th 

Conditioning:

In Teams of 2 (1 Working/1 Resting)

For time:

800m Run (200m at a Time)

Then:

8 Rounds

16 Sit-Ups

16 Thrusters (75/55)

16 Burpees Over the Bar

16 KB Swings (53/35)

Then:

800m Run (200m at a Time)

*SX = 45/35, 35/26

*BG = 35/25, 26/18

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