MAY 22-28, 2023

MONDAY, MAY 22

3 SETS | 4:00 ON / 2:00 OFF

12 FRONT SQUATS 115/75

12 BOX JUMPS

8 FRONT SQUATS 155/105

8 BURPEE BOX JUMPS

4 FRONT SQUATS 205/155

4 BURPEE BOX JUMP OVERS

 

TUESDAY, MAY 23

EMOM 15

1: 50 DOUBLE UNDERS

2: 18/13 CAL ROW

3: 3 PUSH JERKS AHAP

 

WEDNESDAY, MAY 24

“NICOLE”ISH

AMRAP 20

400M RUN

RD 1: 15 RING ROWS

RD 2: 10 PULL UPS

RD 3: 5 MUSCLE UPS

(CYCLE PULL MVMT THROUGHOUT 20 MIN

 

THURSDAY, MAY 25

5 ROUNDS (YOU GO I GO, FULL RDS)

10 ALT DB SNATCHES 70/50

10 LATERAL BURPEES OVER DBs

100′ FARMER CARRY

 

FRIDAY, MAY 26

3 ROUNDS

50 WALL BALLS

50 MED BALL SIT UPS

1 HILL RUN W/ MEDBALL

 

SATURDAY, MAY 27

4 ROUNDS W/ A PARTNER

500/400M ROW (SPLIT)

50 BOX JUMP OVERS (ALTERNATING)

50 BODYWEIGHT STEP UPS (SPLIT)

 

SUNDAY, MAY 28

EMOM 20

1: 15/12 CAL SKI ERG

2: 10 SANDBAG CLEANS

3: 15/12 CAL BIKE

4: MAX SANDBAG HOLD

5: REST

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