Monday, 05/17/21

Strength

Build to a heavy 1 rep Back Squat

Conditioning

Teams of 3

For Time: (15 minute time cap)

60 OHS 115/75 (Rx+ 135/95) **

60 TTB (Rx+ 75)

60 Front Squat 135/85 (Rx+ 165/115) **

60 CTB (Rx+ 75)

60 Back Squats 155/105 (Rx+ 205/145) **

** Bar can't touch the ground

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Extra Credit for the Week

Endurance

4 Rounds

20/17 Calorie Bike

400 m Run

20/17 Calorie Bike

2 minute rest

Gymnastics

1) 5 Rounds

:20 max strict HSPU

1:40 rest

2) 3 x max rep MU, 2 minutes rest

3) AMRAP 8

20 m HS Walk

15 GHD sit ups

10 m double KB OH Lunge 55/35

4) 50 strict Pull Ups for time

Strength

1) E3MOM 21 (7 sets)

2 Squat Cleans

2 @ 83%, 2 @ 87%, 3 @ 90%

2) 7 Sets

1 Power Position Snatch

1 Hang Snatch

1 Full Snatch

3) 5 x 5 Front Squat @ 82%, every 3 minutes

Bootcamp

AMRAP 30

A)
5 Goblet Squat Pump
5 Slow Goblet Squat
10 Weighted Bulgarian Split Squat (10 each leg)
20 Weighted Reverse Lunge
30 Double Scissor Squats

B)
1 Wall Walk + HS Hold
15 Ring Rows
15 Push Ups

C)
15 Cal Bike
30 Flutter Kicks