Monday 5/20

A.
4 sets:

  1. Barbell Cyclist Squats 8-10 reps (20X1)
  • Rest 60 seconds
  1. Single Arm DB Cross Body RDL 8-10 Reps (30X1)
  • Rest 60 seconds

Cyclist Squat Video:
https://www.youtube.com/watch?v=zkObM9FdtJ4

SA DB RDL Video:
https://www.youtube.com/watch?v=IHZr2oBmAy4

B.
EMOM 21’
Min 1: 8 Dual KB Turkish Sit ups (53/35)
Min 2: 8 Dual KB Hang Power Cleans
Min 3: 8 Dual KB Thrusters

Masters
A.
Same

B.
Same but with 35/16# KB

Friday 5/17

A.
4×5
Hang Muscle Snatches
– rest 90 seconds

B. 3 sets:
1. Clean grip banded Deadlifts 6-8 reps (30X1)
– rest 60 seconds
2. Weighted supinated pull-ups 6-8 reps (1OX1)
– rest 60 second

C.
4RFT:
10 DB pushups
10 DB Power Cleans
200m run
10 DB Front Squats
10 DB reverse lunges
20 Unbroken Double Unders

Thursday 5/16

A.
Kipping/Butterfly Pull up Progression & skill work

B.
12’ AMRAP:
12 DB box step up (50/30)
9 pull ups
6 toes to bar
3 rope climbs

Masters
A.
Same

B.
12’ AMRAP:
12 DB box step up (40/20)
9 pull ups
6 toes to bar
6 rope lay downs

Wednesday 5/15

A.
4 sets of clean complex (without dropping the bar)
1 Power Clean + 2 Hang Power Clean + 2 Hang Squat Cleans
– rest 90 seconds between sets

B. 3 sets:
1. Strict Press 5-7 reps (20×1)
– rest 60 seconds
2. Front foot elevated split squats 5-7 reps (30×1)
– rest 60 seconds

C.
FOR TIME
10 wall walks
20 Ring Dips
30 Wallballs
40 barbell lunges (45/35)
50 thrusters (45/35)

Masters
A.
Same

B.
Same

C.
FOR TIME
5 wall walks
20 Ring Dips
30 Wallballs
40 lunges
50 thrusters (25#/15# plate)