Week of May 9th - 13th


Published May 8, 2016


Cinco De Mayo 5k Run

Monday
A.
- Bench Press 4x5 @ 75%
- Barbell Row (reverse grip) 3x10

B.
7 Minute AMRAP (2-4-6-8-...etc)
- OHS (95/65)
- Lateral Burpees over the Barbell

Tuesday
A.
- Deadlift 4x5 @ 75%
B.
Partner Up; complete 10 rounds; alternating after each task
- 10 Pull Ups
- 10 Box Jump Overs
- 10 Russian Swings (62/44)

Wednesday
A.
3 Sets; OTM; alternating exercises (9 minutes)
:30s x Handstand Hold
:30s x Double Unders
:30s x V-Ups

B.
5 Sets; OT2M Front Rack Lunges x 20 (10R+10L) (10 minutes)

C.
8 Sets; 200m Run; 1 minute rest b/t sets

Thursday

A.
8 Sets; OTM; Power Clean x 2 reps

B.
3 Rounds
- 300m Row
- 20 Wall Balls
- 10 AKBS (53/35)
Rest 2 minutes b/t rounds

Friday
A.
EMOM of Bench Press 10x3 @ 65% (goal is to move the weight as fast as possible with good form)
Sled- Row Relay (x6/each - down and back on turf)

B.
7 Minute AMRAP
- 7 T2B
- 14 HR Push Ups
- 21 Double Unders



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