Workouts for 5/6 – 5/12

Mark bring his “ZEN” to the 30in box jump at Saturday team this past week.

 

Monday 5/6

 

Every 5 MINS for 25 MINS
400M
5 Scotty Bobs
50 DUs (or 100 SUs)

Whatever time is left in the 5 MINS is yours for rest. Move as quick as you can to maximize your rest time!

Then

10 MIN Ski Relay (Teams of 3-4) for MAX Cals

 

 

Tuesday 5/7

 

Push Press 4 x 5
Set 1 5 @ 65%
Set 2 5 @ 70%
Set 3 5 @ 75%
Set 4 5 @ 80%

Then

4 Rounds
3MIN AMRAP
20/15 Cals
Max Effort Burpee Pull-Ups
Rest 2MINS)

 

 

Wednesday 5/8

 

Every 2 Mins for 16 Mins

Alternate between the following movements:
15 Goblet Squats then :30 hold at the bottom
20 Heavy Goblet Step-Ups (10r/10l)

Then

21-18-15-12-9-6-3
200 Meter Run
KB Swings
Burpees

 

 

Thursday 5/9

 

For Completion

50 Sit-ups
1 Rope Climb
200M Run
40 Sit-ups
2 Rope Climbs
400M Run
30 Sit-ups
3 Rope Climbs
Flat Loop
20 Sit-ups
4 Rope Climbs
Hill Loop
10 Sit-ups
5 Rope Climbs

Optional 25min Cap

Rollout / Stretch

 

Friday 5/10

 

30 Mins for Quality Ladder With a Partner……1-2-3-4-5-??
Deadlift
Power Clean
Front Squat
Shoulder to OH
Bent Row

RX: 135/85# BB or 2@53/35 KB’s

Partners will alternate efforts and exercises. So Partner 1 will do 1 Deadlift then Partner 2 will do the 1 Power Clean and Partner 1 will then go onto to 1 Front Squat.. until 1 rep of all 5 lifts has been completed a team. Then on round 2 they do 2 reps of each alternating exercises and just keep climbing the ladder till the 30 Mins is up.

 

Saturday 5/11

9AM Community Team WOD – bring a friend, bring a stranger. The More the Merrier! $10 for all non members 1/2 of which is donated locally.

Coaches Choice

 

Sunday 5/12

 

25 Mins – Teams of 2
P1: Pace 400m Run
P2: Amrap 5 Pull-ups, 10 Push-ups, 15 Air Squats

Then

30/30/30 x 4
Russian Twist
Ring Plank > Plank
Rest