Wednesday 5-22-19

5X Run 400 10 Burpees Box Jump Overs 24/20 10 Sumo Deadlift High Pull 95/65 10 Thrusters ***Rest 1:00***

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Tuesday 5-21-19

Jerk Balance: 6x 2-3 @ 40-70% Jerk 1RM SS: Kb Renegade Row- 5x 12-16 INTERVAL: Every :30 For 10:00 1 Clean & Jerk @ 78% 1RM FINISHER Row Sub 1:30/1:52 pace for as long as possible! https://www.catalystathletics.com/exercise/193/Jerk-Balance/

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Monday 5-20-19

4 Rounds- Each For Time Run Loop 50 Air Squat 40 Abmats 30 Kb Swing 20 Ring Push ups Rest 3:00

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Friday 5-19-19

10-9-8……1 Power Clean 115/80 *every round perform* 15 Abmat Sit-up 21 Double unders Finisher- 3x 6-8 Strict Pull-ups 6-8 Strict Dips 10 Leg Raises 35 Glute pumps Jog 200

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Tuesday 5-14-19

Lift: Back Squat 6 x 3 @~80% SS: 1-3 Lunges; 4-6 Hamstring Curls WOD: 20 EMOM 1 Deadlift 1 Squat Clean 1 Front Squat 1 Split Jerk (~80% of c+j max)

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Monday 9-13-19

Run 1 mile 50 Push ups 50 Sit ups Run 800 40 Pull-ups 40 Sit ups Run 400 30 Push-ups 30 Sit-ups Run 200 20 Pull ups 20 Sit-ups Run 100 10 Push-ups 10 Sit-ups

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Friday 5-10-19

Baseline (warm-up) Row 500 40 air squats 30 sit-ups 20 push-ups 10 pull-ups(low row) Directly into 3X Run 400 21 Kb Swings 12 Pull-ups Directly into 3X 200m Sandbag Ruck 100m Farmer Carry 50m Walking Lunge Directly into 50-40-30-20-10 Doubles 10-20-30-40-50 Abmat Sit ups Cool Down 400m Jog

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Thursday 5-9-19

Weightlifting: 8 EMOM 3 Snatch Grip Deadlift 2 Hang Power Snatch 1 Overhead Squat LIFT: Back Squat 5-5-5-5-5 SS: Db Bench Press 10-10-10-10 WOD- Isabel or Grace 30 Snatch or C&J For Time

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Tuesday 5-7-19

Weightlifting: Split Jerk 5-3-3-1-1-1-1 Lift: Deadlift 5-5-5-5-5 Wod: 3x 3 Ring Muscle up 6 Power Clean 175/125 9 T2b 30 Doubles

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Friday

Run 100 99 Doubles Run 200 88 Air Squats Run 300 77 Sit-Ups Run 400 66 Reverse Lunges Run 500 55 Kb Swing 53/35 Run 600 44 Hollow Rocks Run 700 33 Wallball 20/14 Run 800 22 Ring Dips Run 900 11 Strict Pull-ups Run 1,000 😉your welcome!😜

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