Monday May 6 - Saturday May 11, 2024

Monday May 6

 

30:00 AMRAP

400m Run

5 Rounds of “Strict Cindy”

 

*1 Rd of Strict Cindy

5 Strict Pull Ups

10 Push Ups

15 Air Squats

 

Tuesday May 7

 

Part A

 

5 sets (3 Position Snatch)

1 High Hang Snatch + 1 Hang Snatch + 1 Snatch 

 

Part B

 

“Isabel”

For Time

30 Power Snatch (135/95)

 

Wednesday May 8

 

Part A

 

12min

1- 5 T2B snap downs

2- 10 V-ups

3- 2-4 Strict T2B

4- Unbroken set of T2B or Toes to a target with straight leg -maintaining kip- no singles

 

Part B

 

6 sets

10/8 Calorie Air Bike/Row (sprint)

14 Barbell Step Back Lunges (95/65)

50ft Broad Jump (Or 15 Russian Kettlebell Swings 70/53)

-rest 3:00 between sets-

 

Thursday May 9

 

Part A

 

9min

1- 30sec HS hold -weight shifts or HS walk

2- 1-3 WF Strict HSPU

3- 30sec Teddy bear stand or headstand or crow pose- work on wrist strength and using your hands for balance

 

Part B

 

Every 1:00 (5:00) 5 Power Cleans (50-55%)(Singles)

-rest 1:00-

Every 1:00 (5:00) 3 Power Cleans (60-65%)(Singles)

-rest 1:00- 

Every 30 seconds (5:00) 1 Power Cleans (70-75%)

 

Part C

 

“Bad Annie”

100-80-60-40-20

Double Unders

50-40-30-20-10

Sit-ups

 

Friday May 10

 

Part A

 

4 Rounds

 

10 DB Good Mornings

8 Goblet Squat: 1 and a Half Reps

10 Single Leg Calf Raise

 

Part B

 

120/100 Calorie Row

80 Bench Press (115/75)

40 Box Jump Overs (24/20)

Partition as you’d like

 

Saturday May 11

 

Part A

 

3 Rounds:

 

10 Deficit Pushups

10 Bent Over Barbell Row

10 Single Arm Standing Tricep Extension w/ band (each side)

10 DB Spider Curls

10 Overhead Plate Situps

:30 GHD Hip Raise Hold

10 Side Star Plank Reach Throughs (each side)

:30 Hanging L-sit hold

30yd Offset Overhead Farmer Carry (left overhead/right front rack hold)

30yd Offset Overhead Farmer Carry (right overhead/left front rack hold)

 

Part B

 

40-20-10

Alternating Dumbbell Snatches (50/35)

Toes-to-Bar