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May 2019

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16 May

5-16-2019

I. Every 2 minutes, for 16 minutes (8 sets): Hang Clean + Clean Build over the course of the 8 sets, starting around 60% of your 1-RM clean. II. Complete as many rounds and reps as possible in 10 minutes of: 50 Double-Unders 15 Toes to Bar 10 Power Cleans (135/95 lbs)

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15 May

5-15-2019

I. Every 3 minutes, for 18 minutes (6 sets): Bench Press *Set 1 – 5 reps @ 80-85% *Set 2 – 3 reps @ 85-90% *Set 3 – 2 reps @ 90% *Set 4 – 3 reps @ 85-90% *Set 5 – 8 reps @ 75-80% *Set 6 – 8 reps @ 75-80% II. Five […]

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14 May

5-14-2019

Every minute, on the minute, for 30 minutes (6 sets) of: Minute 1 – 15/12 Calorie Row Minute 2 – 8 Burpee Box Jump-Overs (24″/20″) Minute 3 – 12 Chest-to-Bar Pull-Ups Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs) Minute 5 – 8 Strict Handstand Push-Ups

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13 May

5-13-2019

I. Four sets of: Barbell Hip Thrusts x 6 reps  (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Supinated-Grip Bent-Over Barbell Row x 6 reps  Rest 90 seconds II. For time: 21 Deadlifts (205/145 lbs) 400 Meter Run 15 Deadlifts 400 Meter Run […]

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10 May

5-10-2019

  I. Three sets of: Sumo Deadlift x 8 reps  Rest 60 seconds Weighted Pull-Up x 4 reps  Rest 60 seconds Front-Leaning Rest on Rings x 45-60 seconds Rest 60 seconds II. 4 Minute AMRAP of: 10 Push Press 115/85 20 Lateral Jumps Over Bar 2 min Rest 4 Minute AMRAP of: 10 Wallballs 20/14 […]

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9 May

5-9-2019

    I. Four sets of: Bulgarian Split Squat x 6 reps each leg @ [3-0-1] Rest 30 seconds after each leg Supinated-Grip Bent-Over Barbell Row x 8 reps  Rest 60 seconds II. For Rounds of: 40 Seconds of Overhead Reverse Lunges 45/25 20 Seconds of Rest 40 Seconds of Box Jumps 24/20 20 Seconds […]

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8 May

5-8-2019

I. Every 90 seconds, for 15 minutes (10 sets): 2 Snatch Lifts-Offs + Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs) II. Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Deadlifts (185/135 lbs) 10 Pull-Ups

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7 May

5-7-2019

I. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3 reps Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3. II. Every 6 minutes, for 18 minutes (3 sets) for times: Row 500 Meters 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) 40/30 Push-Ups

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5 May

5-6-2019

I. Take 20 minutes to build to today’s 1-RM: Front Squat II. For Time:(20 min time cap) 400 Meter Run 9 Hang Power Cleans (155/115) 21 Bar-Facing Burpees 400 Meter Run 15 Hang Power Cleans (115/85) 21 Bar-Facing Burpees 400 Meter Run 21 Hang Power Cleans (95/65) 21 Bar-Facing Burpees

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5 May

5-5-2019

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