Tuesday 6/4

A.
10×1 toe nail transition (May add box to increase difficulty)

B1. Ring pull up 4-3-2-2-2-2
B2. Ring Dip 5-4-3-2-2-2

C. 10’ AMRAP
2 muscle ups
5 power cleans 185/135

A. Same
B. Same
C. Masters
10’ AMRAP
2 chest to bar pull ups + 2 ring dips
5 power cleans 155/105

Monday 6/3

A.

  1. Barbell Cyclist Squats 7-9 reps (20X1)
  • Rest 60 seconds
  1. Single Arm DB Cross Body RDL 7-9 reps (30X1)
    -Rest 60 seconds

B.
FOR TIME
100 Double Unders
20 Bar Over Burpees
10 Back Squats (155/115)
*every break in DU results in 4 wall walks penalty

Masters
A.
Same

B.
FOR TIME
100 x2 Single Unders
20 Bar Over Burpees
10 Back Squats (135/95)
*every break in SU results in 4 wall walks penalty

Friday 5/31

A.
4 sets
Hang Power Snatch 5 reps
(Rest 90 seconds between sets)

B.
4 Sets:
Sumo Deadlift 8-10 reps (30X1)

  • Rest 90 seconds between sets

C.
Rogue Invitational “Chipper” with a partner:
100 Cal Row
80 Wall Ball (20/14)
60 Sit ups
40 Box Jump Overs (24”/20”)
30m OH Walking Lunge Double KB (53/35)
*One Partner working at a time
Time Cap: 25 Mins

Masters
A.
Same

B.

C.
Same

Thursday 5/30

A.
Superset, 4 sets:
-GHDSU, 15 reps
-DB OHS (20X1 tempo), 8/side
-GHD Back extensions, 15 reps
-S.A. Landmine press (20X1 tempo), 8/side

B. Strict HSPU Work- 5 min EMOM, every 30 seconds, 1-2 strict HSPU

C. Kipping HSPU work- 5 min EMOM, every 30 seconds, 3 kipping HSPU

D. 3 RFT:
15 medball sit ups
50 feet HS walk
15 med ball cleans

Masters
A.
Same

B+ C. Same, with 5” elevation

D. 3 RFT:
15 medball sit ups
75 feet Bear crawl
15 med ball cleans