May 6 – 12, 2019

Monday May 6, 2019

Build to a heavy Hang Squat Clean single in 15 minutes

Superset w/5 sets of 2 wall walks

then,

0:00 – 4:00

Max set unbroken Hang Power Clean and Jerks 135/95lbs

Rest until clock expires

4:00 – 8:00

Max set unbroken Hang Power Snatches 115/80lbs

Rest until clock expires

8:00 – 12:00

Max set unbroken BB Thrusters 95/65lbs

Rest until clock expires

Tuesday

Build to a Single Arm DB Bench Press 10RM

Superset w/3 sets of 3 Weighted Pull ups for Max Load across the sets

then,

For time:

400m Run

15 Bar MUs

30 Burpees

45 Goblet Squats 70/53lbs

400m Run

15min Time Cap

Wednesday

15 minutes of HS walking drills and practice

then,

3RFT

5 Wall Walks (+10 Shoulder taps at the top of each rep)

50 Walking plate lunges 45/25lbs

500m Row

*Plates are to be held at the chest or higher during the lunges, and athletes should line up at the far ends of the gym, lunge to the center, and turn around and lunge back for larger classes.

Thursday

Back Squat

3 @ 85%

2 @ 90%

1 @ 100%

AMRAP @ 105%

then,

20min AMRAP

400m Run

30 Russian KBS 70/53lbs

20 Box jumps 24/20”

Friday

Build to a heavy Split Jerk w/10sec Pause in the finish

Superset w/3 sets of 15 Scapular Pull ups 

then,

5 Sets of EOMOM

40 DUs + Power Snatch + 2 OHS

*Score is max weight moved across  all 5 sets

then,

1 Min Max effort bike sprint for calories

Saturday

“SRCF Besties” (Cindy + Mary)

30min Partner AMRAP

Partner 1 will perform 1 round of “Mary” before Partner 2 can perform 1 round of “Cindy,” and then they’ll switch. Partner 1 will do 1 round of “Cindy,” and Partner 2 will do 1 round of “Mary.” They’ll go back and forth until time is up.

1 Round of Mary:

5 HSPUs

10 Pistols

15 Pull ups

1 Round of Cindy

5 Pull ups

10 Push ups

15 Air Squats

Sunday

1 Min Per Station for 25 minutes:

Bike for calories

Devil’s Press 50/35lbs per hand

Row for calories

Devil’s Press

Double Unders

*Athletes will have the choice to row twice or ride the bike depending on class size.