Monday, May 1st - Sunday, May 7th

Monday 5/01

A) Back Squat - 80 - 85% x 6 x 3

B1) Ab Wheel - 3 x 10 - 15

B2) SLDL – 3 x 6 - 8

Sprint:

15 cal AB sprint x 3, rest 2

Tuesday 5/02

Tall snatch + Overhead Squat – 15 minutes to work on sets of (1 + 1)

AMRAP in 12 minutes

 

·      5 pull - ups

·      10 (will you go to the dance with me) burpees

·      15 double - unders

Max L-sit, 3 – 5 sets

Wednesday 5/03

Power Clean + Power Jerk + Clean + Jerk - 15 minutes to build up to a heavy set of (1 + 1 + 1 + 1)

75 double – unders

5 rounds

·      6 power clean + overhead

·      6 chest to bar pull-ups

75 double – unders

3 rounds

30 seconds side plank/side

rest 30 seconds

 

Thursday 5/04

A1) Bench Press – 85% x 3 x 5

A2) T – Bar or Dumbbell Floor Row 4 - 6 reps

AMRAP in 15 minutes

·      12 box jump, with step down

·      10/8 AB calories

·      20 dumbbell snatch

·      20 push-ups

Weighted plank – max time x 3, rest 1 minute between sets

Stretch pecs 1 minute per side

Friday 5/05

15 minutes to build to deadlift 2RM

·      Row 1k

·      Run 800m

·      Row 500m

·      Run 400m

·      Row 250m

·      Run 200m

At least 100 sit-ups

Saturday 5/06

“Fight Gone Bad”

3 rounds, as many reps as possible of each exercise per minute:

Wall ball, 20/14

Kettlebell Deadlfit High Pull, 32/24kg

Box Jump, 20”

Push Press, 75/55lbs

Row (calories)

Rest 1 minute between rounds

Sunday

Yoga