The Week of: 05-06-19

 Monday: 06-MAY-19

Conditioning:

For time:

12-9-6

BMU

21-15-9

Deadlift (275/185#)

*15 minute cap

Strength:

Alt EMOM 12

Min 1 – 5 Bench Press @ 70-80%

Min 2 – 10 RKBS (HAF)

Tuesday: 07-MAY-19

Strength:

0:00 – 4:00

4 Front Squats @ 75% of 1RM FS

5:00 – 9:00

4 Back Squats @ 80% of 1RM BS

10:00 – 14:00

4 Front Squats @ 75% of 1RM FS (climbing)

Conditioning:

AMRAP 15

30 HSPU

50 Single Arm DB Box Step Ups (50/35#) (24/20”)

30 HSPU

50 Single Arm DB Box Step Ups

ME SHSPU with time remaining

*score is total reps completed

Wednesday: 08-MAY-19

Bodybuilding Day

Station 1:

4 Rounds:

12 Reverse DB Fly

12 DB Curls (each arm)

12 DB Bent Over Rows

4-3-2-1 Rope Climbs

*Rope Climb reps decrease each round

Station 2:

For time:

3k Row

Station 3:

Alt EMOM 12

Min 1 – ME Hollow Rocks

Min 2 – ME Sit-ups

Min 3 – ME Plank Hold

Min 4 – Rest

*3 minute transition between stations

Thursday: 09-MAY-19

Conditioning:

AMRAP 4

10 Power Snatch (95/65#)

10 C2B Pull-ups

-rest 2 min-

AMRAP 4

10 SDHP (95/65#)

10 BFB

-rest 2 min-

AMRAP 4

10 C2B Pull-ups

10 SDHP (95/65#)

-rest 2 min-

AMRAP 4

10 Power Snatch (95/65#)

10 BFB

-rest 5 min-

Accumulate 75 Empty BB Turkish Sit-ups

Friday: 10-MAY-19

Conditioning:

For time:

800m Run

75 WBS (20/14#)

“Heavy Grace”

30 C&J (225/155#)

75 WBS

800m Run

Athlete Cool Down – Prescribed by Coach

Saturday: 11-MAY-19

Conditioning:

For time:

50 Calorie AB

50 BJO (24/20”)

25 TTB

150 Double Unders

25 TTB

50 BJO

50 Calorie Row