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Monday, May 28 2024

Strength: 4 Sets

Strict Press x 3-5 reps

Superset: Rear Delt Fly’s x 12-15 reps

Metcon: AMRAP 15

6 Cals

6 Clean + Jerks 135/95

6 Burpees

Round 2: 7-7-7

Round 3: 8-8-8

Round 4: 9-9-9

Keep adding 1 rep each round until time is up.

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Monday, May 20 2024

Strength: Every 90 seconds, for 15 minutes (10 sets):

Split Jerk

*Sets 1-2 = 2 reps @ 65-70% of 1-RM

*Sets 3-4 = 2 reps @ 75-80%

*Sets 5-6 = 1 rep @ 85-90%

*Sets 7-8 = 1 rep @ 94-98%

*Sets 9-10 = 1 rep @ 101+%

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

30 Double-Unders

12 Toes to Bar

9 Clean + Jerks 115/75

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Thursday, May 16 2024

Strength: Every 3 minutes, for 18 minutes (6 sets) of:

2 Power Cleans + 2 Cleans + 2 Front Squats

Start at 55-60% of your 1-RM Power Clean and build from there.

Metcon: 4RFT

500 Meter Row

10 Bar-Facing Burpees

5 Cleans 185/125

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Wednesday, May 1 2024

Strength: Every 2 minutes, for 16 minutes (8 sets):Back Squat

Set 1 – 5 reps @ 70-74% of 1-RM

Set 2 – 5 reps @ 75-79%

Set 3 – 3 reps @ 80-84%

Set 4 – 2 reps @ 85-89%

Set 5 – 2 reps @ 90-94%

Sets 6-8 – 1 rep @ 95+%

Metcon: Complete as many rounds and reps as possible in 12 minutes of:

20/15 Calories of Assault Bike

20 Reverse Lunges

10 Toes to Bar