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Friday, May 10, 2024


Part A
5 sets of

10 bent over BB rows - maintain quality
10 Double DB Bench Press - maintain quality

Part B
For time
120/100 Calorie
80 HR Push ups
40 Box Jump Overs (60/50cm)

TC: 20 min

Thursday, May 9, 2024


Part A
EMOM5
5 Power Cleans (50-55%)(Singles)
-rest 1:00-
EMOM5
3 Power Cleans (60-65%)(Singles)
-rest 1:00-
Every 30 seconds (5:00) 1 Power Cleans (70-75%)

Part B
“Bad Annie”

100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups
10-8-6-4-2 Power Cleans (70/47,5kg)

TC: 18 min

Wednesday, May 8, 2024


Part A
EMOM10

3 Backsquats

Part B
For time

6 sets
10/8 Calorie (sprint)
14 Barbell Step Back Lunges (35/25kg)
15 Russian Kettlebell Swings (24/16kg)
-rest 3:00 between sets-

TC each set 2 min

ENDURANCE
10 rounds:

2:00 AMRAP
300/250m Row Or Skierg Or 18/15 cal Airbike
Max Wall balls (9/6kg)
-2:00 rest-

Score is total wall balls

Tuesday, May 7, 2024


Part A
5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
* Building Sets (Don’t exceed 70% of 1RM Snatch)
* Complete a set every 1:30
* Hold on to the bar until all 3 reps are complete

Part B
For time

40-20-10
Alternating Dumbbell Snatches (22,5/15kg)
Toes-to-Bar


TC 14 min

Monday, May 6, 2024


Part A
Warm up for

Part B
Murph-Prep

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

Scoring: every 100m = 1 Rep (4 reps total)

Sunday, May 5, 2024


ENDURANCE
In teams of 2

5 rds (each) of
15/12 cal airbike
15 med ball situps (9/6kg)
into
80 G2OH with a plate (20/15kg)

then

5 rds (each) of
15/12 cal skierg
8 burpee pullups
into
80 WBS (9/6kg)


EXAMPLE FLOW
(both working at the same time)
Partner A: 15/12 cal AB
Partner B: 15 med ball situps
Partner B: 15/12 cal AB
Partner A: 15 med ball situps
- each partner completes 5 rounds total -

then 80 G2OH (split reps evenly - switch as needed)


TC 35 min

Saturday, May 4, 2024


Part A
4 sets:

10 Strict TTB
15 Kettlebell Side Bend (each side)
10 Alt. V-Ups + V-Up
1 min Hollow Hold
:45 sec Overhead DB Hold (each side)

*Rest 1:00 b/t sets

Part B
For time:
80 DB box step-ups (60/50cm) (22,5/15kg)

– Every minute on the minute, starting at :00, perform 10 double-unders.
– Use two dumbbells.

TC 10 min

Friday, May 3, 2024


Part A
8 sets:
:30 max-reps strict handstand push-ups
1:00 rest

Part B
AMRAP 24 with a partner:

24 Russian KB swings (24/16kg)
12 handstand push-ups
400m Row or Skierg
– Share work load as desired.

Thursday, May 2, 2024


Part A
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.

2 drop sets:
1 complex at 95%
1 complex at 90%

Part B
For time

Tabata (20 secs on/10 secs off)
100 Back Squats (42,5/30kg)
-straight into-
100 Abmat Sit Ups
* The sit-ups are not a tabata.

TC 13 min



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