The Week of: 05-13-19

 Monday: 13-MAY-19

Conditioning:

For time:

50 Box Jumps (24/20”)

21-15-9

Thrusters (95/65#)

Hang Power Snatch (95/65#)

50 Box Jumps

*18 minute cap

Olympic:

E2MOM x 6

2 Squat Snatches (70-75%)

ME SB Over the Box (150/100#)

*work for 90”, rest for 30”

Tuesday: 14-MAY-19

Conditioning:

5 RFT:

75 Double Unders

15 TTB

5 Deadlifts (335/225#)

*15 minute cap

Strength:

E90 x 6

2 Back Squats (Ascending AHAP)

Wednesday: 15-MAY-19

Conditioning:

For time:

21-15-9

BFB

3-2-1

Rope Climbs

-rest 5 minutes-

3-2-1

Rope Climbs

21-15-9

BFB

*22 minute cap

Midline:

AMRAP 9

20 Side Bends (10R/10L)

25 AbMat Sit-ups

Thursday: 16-MAY-19

Conditioning:

AMRAP 35

2k Row

1 Mile Run

Then;

ME Rounds of “Cindy”

*score is total reps of Cindy completed

**Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Friday: 17-MAY=19

Conditioning:

Team of 3; complete:

P1: ME DB Box Step Ups (50/35#)

P2: ME C&J (135/95#)

P3: ME RKBS (AHAP)

4 Rounds:

6 minutes on; 1 minute off

- Switch stations every 2 minutes

- Everyone gets 1 minute of rest

Midline:

Alt EMOM 8

Min 1 – ME V-ups

Min 2 – ME Dead Hang Hold

*transition at 50” mark

Saturday: 18-MAY-19

Conditioning:

1 Round:

20 OHS (135/95#)

20 HSPU

10 BMU

2 Rounds:

15 OHS

15 HSPU

7 BMU

3 Rounds:

10 OHS

10 HSPU

5 BMU

Rx+ = Kipping HSPU (Round 1), SHSPU (Round 2 & 3), Deficit HSPU (Round 3,4 & 5)