Tuesday 5/14

A. Gymnastics Superset
1. false grip ring pull up 3 x 5
2. Hips to ring/bar 3 x5
3. MU transition (low rings with/without box) 3x 5

B. EMOM 21’
Min 1:21/15 calorie row or bike
Min 2: ME Ring MU
Min 3: 30 ft HS walk

Masters
A.
Same

B. Same

Monday 5/13

A.
Backsquat 5×1

  • rest 90 seconds between sets

B. 4 sets:

  1. 30 seconds max pulse squats
  • rest 60 seconds
  1. 30 seconds max push ups
  • rest 60 seconds

C.
“KB DT”
5 Rounds For Time:
12 KB Deadlifts
9 KB Hang Power Cleans
6 KB Push Jerks

  • use two kbs (53/35)
    Time Cap: 12 Minutes

Masters
A.
Same

B.
Same

C.
“KB DT”
5 Rounds For Time:
12 KB Deadlifts
9 KB Hang Power Cleans
6 KB Push Jerks

  • use two kbs (35/16)
    Time Cap: 12 Minutes

Friday 5/10

A.
1. Clean Grip Deficit Deadlifts (3021) 4-6 reps
– rest 60 seconds
2. Weighted supinated pull-ups (20X1) 6-8 reps

B.
FOR TIME:
1200m Run
-then:
4 Rounds of:
6 Hang Squat Snatches (115/75)
12 burpee over barbell

Masters
A.
Same

B.
FOR TIME:
800m Run
-then:
4 Rounds of:
6 Hang Squat Snatches (95/55)
12 burpee over barbell

Thursday 5/9

A. Superset:
Strict HSPU- 5 x 3-5
Strict toes to bar/rings- 5 x 3-5

A2. 5-10 minutes to practice kipping technique for HSPU and T2B

B. 15 Minute EMOM
Min 1: ME Shuttle run 10m (Each 10m is 1 Rep)
Min 2: 10 T2B
Min 3: 10 HSPU

Masters
A.
Same, may use 5 inch elevation

B. Same