Tuesday 5/21

Warm Up

Dynamic Warm-up

Skill

Every 30 seconds for 5 minutes perform 2 Hang Power Clean @ 55% 1 rm

Metcon

In teams of 2, perform:

750 meter Row while 215/145 is held in Front Rack

50 Burpees while 135/95 is held Overhead

50 Thrusters (95/65) while holding a dip

Monday 5/20

Warm Up

Group Dynamic

Skill

Push Press (5@55,5@65,3@75,3@85,1+@95)

After each set, rest 30 secs and then perform

Strict/Weighted Ring Dips (5,5,5,5,5)

Metcon

500 meter Row

15 Shoulder to Overhead (135/95)

REST 2 MINS

500 meter Row

20 Shoulder to Overhead (115/85)

REST 2 MINS

500 meter Row

25 Shoulder to Overhead (95/65)

Saturday 5/18

Warm Up

Group Dynamic

Skill

Front Squat (5@55,5@65,3@75,3@85,1+@95)

After each set, rest 30 secs and then perform

Strict/Weighted Pull-ups (5,5,5,5,5)

Metcon

25 m Overhead Walk

10 Overhead Squats

25 m Overhead Walk

20 Sumo Deadlift High Pull

25 m Overhead Walk

30 Front Squat

25 m Overhead Walk

40 Straight Leg Deadlift

25 m Overhead Walk

40 Power Clean or Hang Power Clean

25 m Overhead Walk

30 Back Squat

25 m Overhead Walk

20 Shoulder to Overhead

25 m Overhead Walk

10 Thrusters

use 95/65

Friday 5/17

Warm Up

Dynamic Warm-up

Skill

Every 30 seconds for 5 minutes perform 2 Hang Power Snatch @ 55% 1 rm

Metcon

IN TEAMS OF 3

Complete 4, 5 min AMRAP's:

3 Burpees

6 Push Press (75/50)

9 Wallballs

Rest 3 minutes between rounds

*Resume work where leaving off

*Only 1 person works at a time, 2nd person begins work after 1 round is complete, and so on

(1 rnd = 18 reps)

Thursday 5/16

Warm Up

Group Dynamic

EMOM 6

EVEN - 3 to 5 Strict Pull-ups

ODD - 10 KB Walking Lunges (as heavy as possible)

Skill

Power Snatch (5@50,3@60,3@70,3@80,3+@90)

After each set, rest 30 secs and then perform

Toes 2 Bar (5,3,3,3,3+)

Metcon

10 --- > 1

Front Squat (155/105)
Front Squat should be cleaned up...NO RACKS

2 ---  20 (by 2's)

Hand Release Push-ups

Do your best to keep your quads off the ground during the HR Push-ups

Wednesday 5/15

Warm Up

Coaches Choice

5 rnds:

:30 secs on/:30 secs off Handstand Holds

Skill

Every 30 seconds for 5 minutes perform 1 Squat Snatch @ 50% max & 2 Pistols

Use a box or stacked plates to learn form and depth

Metcon

12-9-6-9-12

SDHP (95/65)

Ring Dips

Toes 2 Bar

HSPU

Tuesday 5/14

Warm Up

Coach Choice

Skill

Power Clean (5@50,3@60,3@70,3@80,3+@90)

After each set, rest 1 min and then perform

Jerk (5,3,3,3,3+)

Metcon

As Many Ladders as Possible in 12 minutes:

With 65% Power Clean 1 rep max

1 Hang Power Clean, drop

2 Hang Power Clean, drop

3 Hang Power Clean, drop

4 Hang Power Clean, drop

5 Hang Power Clean, drop

That equals 1 ladder

*If you drop weight in the middle of a round, restart at 1

*Score is total ladder complete successfully