Mondays Workout
Sunday May 15, 2022 'Mondays Workout'

Strength: Front Squats 4×4

Workout: For Time

15 Power Clean + Jerk RX(135/95)

30 Pull ups

15 Power Clean + Jerk

20 Chest To Bar

15 P. Clean + Jerk

10 Bar Muscle ups

Thursday May 12, 2022 'Friday Workout'

Strength: Box Squats 5×3

Workout: For Time

400m Run BUY IN

21-15-9

Power Snatches RX M (95lb-115lb-135lb) RX Fe (65lb-75lb-95lb)

Toes To Bar

400m Run BUY OUT

Wednesday May 11, 2022 'Thursday Workout'

Strength: For Quality

4 sets

20 DB Bulgarian Split Squats (10 per leg)

25m Sled Push

then,

4 Sets

10 DB Curls (10 per arm)

20 Banded Tricep ext.

30 Plate Twist

Workout: For Time

27-21-15-9 KB Russian Swings

20 Walking Lunges (no weight)

27-21-15-9 Air Squats

Tuesday May 10, 2022 'Wednesday Workout'

Strength: Front Squats 4×6

Workout: For Time

Teams of 2!

200 Double unders

80 Cal Row/Dyne/SKi

50 Push ups

150 Double unders

60 Cals

50 Deficit Push ups (55/45 plates)

100 Double unders

40 Cals

50 Handstand Push ups

Tuesday May 10, 2022 'Tuesday Workout'

Strength: Every 90 seconds for 15 minutes

3 Power Cleans **Increase weight throughout and reset every rep no touch n’ go**

Workout: For Time

100 Situps

30 Alternating DB Snatches (50/35)

15 Box Jumps (24/20)

75 Situps

20 Alternating DB Snatches

10 Box Jumps

50 Situps

10 Alternating DB Snatches

5 Box Jumps

Sunday May 8, 2022 'Monday Workout'

Workout: HERO WOD “Daniel”

50 Pull ups (25 pull ups)

400m Run

21 Thrusters (95/65)

800m Run

21 Thrusters (95/65)

400m Run

50 Pull ups (25 pull ups)

Thursday May 5, 2022 'Friday Workout'

Strength: Box Squats 4×4

Workout: For Time

20-40-60-40-20 Double unders

10 DB Hang Clean + Jerk RX(50/35)

10 Lateral Burpees over DB

Extra Credit: 4 Sets

15 Reverse Hypers

10-15 GHD

10 Barbell Curls

20 Banded Tricep ext

Wednesday May 4, 2022 'Thursday Workout'

Strength: For Quality

4 Rounds

100ft D-ball Carry

3 Rope Climbs

then,

4 Rounds

10 Bench Press

20 DB Walking Lunges

Workout: For Time

10-8-6-4-2 Renegade Row (Row,Row is 1 rep)

20 Strict Situps

10-8-6-4-2 DB Deadlifts

Tuesday May 3, 2022 'Wednesday Workout'

Strength: Strict Press 3×8

Workout: For Time

15 Power Snatch RX(135/95) RX+(165/115)

45 Toes To Bar

45 Wallballs (20/14)

15 Power Snatch RX(135/95) RX+(165/115)

Monday May 2, 2022 'Tuesday Workout'

Workout: For Time (42 minute cap)

Teams of 2!

150 Cal. Row/Echo/Ski (RX+ 200 cals)

1 Mile Run

100 Cals… (RX+150 cals)

800 m Run (RX+ 1 Mile run)

50 Cals… (RX+ 100 cals)