Week of May 23rd - 27th


Published May 22, 2016


...and sometimes that means we run!!!

Week of May 23rd - May 27th (Last week before testing week!!!)
** It is important to arrive on time to class to insure a proper warm up- plus who wants to miss out on the group fun =D

Monday
Deadlift 5x3 @ 85%; 3 minutes rest b/t sets

2 Sets; 3 minute rest b/t
- 800m Run

Russian Twists 3 x 40

Tuesday
Bench Press 5x3 @ 85%; 3 minutes rest b/t sets

For Time
- 50 t2b
- 500m row
- 50 pull ups
- 500m row
- 50 h.r. push ups
- 500m Row

Wednesday
- 20 Minutes of Snatch Progressions
- 20 Minutes of Clean & Jerk Progressions

Thursday
3 sets; OTM; Alternating movements
- Double Unders x 30 (don’t go over :45s)
- Handstand Hold x :30-:45s

OT2M KB Overhead Lunges x 20 (10R + 10L)

3 RFT
- 12 s2oh (135/95)
- 8 bar facing burpees
- 12 c2b pull ups

Friday
EMOM Deadlift x 3reps @ 70% for 8 Minutes (goal is to move the weight as fast as possible with good form)

Workout of the Month- 1 Mile Run

Ab Wheel 4x10



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