WEEKLEY PROGRAM

 

May 21, Monday

Warm up

2 sets

90 sec on a machine
20 steps walkig lunge
20 cossack sqauat
10 sotts press ( barbell )
30 sec handstand hold

 

Barbell

Every minutes for 10 minute

High Hang Snatch + Snatch (From floor)

 

Conditioning

With a partner for time

2000m Row ( alt 500m’s)
200 Double Unders ( alt 50’s )
200 Burpees ( alt 20’s )

Cap time 25 minutes

 

May 22, Tuesday

Warm up

3 sets
60 sec on a machine
10 latteral box step ups (5+5)
20 dumbell snatch
20 cossack squat
30 sec handstand hold

 

Barbell

Power Snatches (Touch and go reps)
EMOM x 5 minutes
5 Reps
*Rest 2 minutes
EMOM x 5 minutes
3 Reps
*Rest 2 minutes
Every 0:30 seconds x 5 Minutes
1 Rep
*Try to go just 2 kg heavier than last weeks!

 

Conditioning

For time
15-12-9-6-3
Muscle Ups
30-24-18-12-6
Pistols

Cap time 15 minutes

 

May 23, Wednesday

Warm up

3 sets

60 sec on a machine
5 inch worm
10 ring row
20 cossack squat

 

Strength

6 sets
5 weighted pull ups #55/35
5 strict press (work up in weigh each set)

 

Conditioning

Alternating minutes x 20 minutes
13 Calorie Assault Bike
13 Toes to Bar

 

May 24, Thursday

 

Warm up

3 sets

60 sec on a machine
5 inch worm
10 db single leg deadlift
10 db sotts press
20 cossack squat

 

Partner “Linda”

(Waterfall style)

10-9-8-7-6-5-4-3-2-1 reps for time
Deadlifts
BenchPress
Squat Cleans

The regional weights
295/220#
195/135#
145/105#.

Cap time 25 minutes

 

May 25, Friday

 

Strength

4 Rounds (1:2 Work:Rest)
15 Strict HSPU
25 Toes to Bar
*Alternate with a team of 3 people

 

Conditioning

Alternating Minutes x 20 minutes

15/12 cal bike
6 muscle ups

 

May 26, Saturday

 

Strength

EMOM x 10 minutes
3 Thrusters (Go moderately heavy!)

 

Conditioning

With a partner for time
100 HSPU
100 Calorie Assault Bike
100 Dumbell Box Step Overs 65/45#

*Only one partner works at a time!

Cap time 20 minutes

 

May 27, Sunday

Rest Day…
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