MAY 1-7, 2023

MONDAY, MAY 1

3 ROUNDS OF THE FOLLOWING:

EMOM #1

1: 5 HANG CLEAN 135/95

2: 5 BURPEE PULL UPS

3: MAX CALORIE BIKE

4: REST

EMOM #2

1: 5 HANG POWER CLEAN + 5 BPU

2: MAX CALORIE BIKE

3: REST

EMOM #3

1: 5 HC + 5 BPU + MAX COLORIES

2: REST

 

TUESDAY, MAY 2

12:00 BUILD TO A HEAVY JERK

(FROM RACK)

5 SETS EVERY 2:00

50 DOUBLE UNDERS

25 AIR SQUATS

MAX PUSH JERKS 185/125

-REST 1:00 B/T SETS-

 

WEDNESDAY, MAY 3

7 SETS EVERY 2:00

2 SQUAT CLEANS (AS SINGLES)

FOR TIME

30-20-10

TOES TO BAR

FRONT RACK LUNGES 75/55

 

THURSDAY, MAY 4

MURPH PREP

FOR TIME

800M RUN

DIRECTLY INTO:

5 ROUNDS

10 DB BOX STEP UPS 35/25’s

15 PUSH UPS ON DBs

DIRECTLY INTO:

800M RUN

 

FRIDAY, MAY 5

AMRAP 20

30/21 CAL ROW

15 KBS 1.5/1p

5 MUSCLE UPS

 

SATURDAY, MAY 6

TEAMS OF 3 (WATERFALL)

5 ROUNDS

5 SANDBAG CLEANS

10 BOX JUMP OVERS 30/24

15 SIT UPS

400M RUN TOGETHER*

*AFTER WATERFALL

 

SUNDAY, MAY 7

EMOM 16

1: 2 ROPE CLIMBS

2: 12 ALT DB SNATCHES 70/50

3: MAX BURPEES

4: REST

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