Friday 5/18

A.
Back Squats
5-4-3-2-1-2-3-4-5
No more then your 75% of your 1RM

B.
800m Run
Then
6RFT
5 Power Cleans (185/135)
10 burpees
Then
400 meter run

Masters
A.
Same

B.
600m Run
Then
6RFT
5 Power Cleans (95/65)
10 burpees
Then
200 meter run

 

Thursday 5/17

A.
Hand Stand and Pistol Skill Work

B.

EMOM18
Min 1&2 – 400 meter row
Min 3 – 15 CTB
Min 4 – 20 Air Squats

Masters
A.
Same

B.
EMOM18
Min 1&2 – 300 meter row
Min 3 – 15 Pull-ups
Min 4 – 15 Air Squats

 

Wednesday 5/16

A.
Deadlift
5-4-3-2-1 find your 1RM

B.
3RFT
10 Deadlifts (225/155)
12 Ring Dips
15 Box Jumps
20 Push ups

Masters
A.
Same

B.
3RFT
10 Deadlifts (135/95)
10 Ring Dips
10 Box Jumps
15 Push ups

 

Tuesday 5/15

A.
1 mile run under 12 mins

B.
AMRAP 18
3 Wall walks
10 T2B
15 WB’s
25 AbMat Sit-ups

Masters
A.
Same

B.
AMRAP 18
2 Wall walks
10 K2E
10 WB’s
15 AbMat Sit-ups