Thursday 5/26 through Tuesday 5/31

Thursday 5/26

Conditioning: 3 Rounds

1 minute at each station with a 1 minute rest between each round

KB Swings (24k/16k)
Push Press (65/85)
Burpees
Row (calories)

(195?? reps)

Friday 5/27

Conditioning: 15 max rounds

One round equals

6 Hang Power Cleans (115/75)
3 rounds of “Cindy”

(4 rounds & 3 cleans)

Saturday 5/28

Murph (45 min ?? secs)

Sunday 5/29

Rest Day

Monday 5/30

Strength: Push Jerk 3-3-3-3-3 Find 3RM. (95 - 115 - 135 - 145 - 155)
Conditioning: Alternating Double Tabata

Push Press 75/53
Burpees

(71 PP / 42 Burpees)

Tuesday 5/31

Conditioning:
5 rounds for time

Run 400m
50 Air Squats
50 Sit Ups

(29 mins 18 secs)

Sunday 5/15 - Tuesday 5/17

Sunday 5/15

Rest Day

Monday 5/16

Run 800m
30 Burpees
20 Weighted Sit Ups 45#/25# plate
10 Pull Ups
Run 800m

13 mins 24 secs

Tuesday 5/17

Strength:
Push Jerk 5-5-5-5-5 Find 5RM.
95 x 5, 135 x 5, 145 x 4, 135 x 5, 115 x 5

Conditioning:
10 min. DB Snatch Test
(167 reps @ 35lb DB)

Thursday 5/12 - Saturday 5/14

Thursday 5/12 & Friday 5/13

Rest Days

Saturday 5/14

10-20-30
Jumping Jacks
Sampson Stetch
Air Squat
Pull Ups
Push Ups
Sit Ups

21-15-9
Manmakers 10 lb Dumbells
KB Swings 50 lb
K2E

Wednesday 5/11

Wednesday 5/11

Strength: Deadlift 5-5-5-5-5 Find 5RM.

5 x 135, 5 x 185, 5 x 225, 5 x 245, 2 x 265

Conditioning:
4 Rounds for time:

10 One Arm DB Thrusters (40lb)
10 Pull Ups

Time: 3 min 55 sec

Tuesday 5/10

Tuesday 5/10

For Time:
5 Rounds

Run 200m
15 Box Jumps
(11 min 55 sec)

rest 2 min

30-20-10

Renegade Rows (30/20)
Sit Ups
(8 min 55 sec)

Total Time: 22 min 50 sec

Monday 5/9

Monday 5/9

Push Jerk

115 x 5, 125 x 5, 135 x 5, 145 x 4, 115 x 5

3 min KB Swings (73)
Rest 1:30
2 min KB Swings (42)
Rest 1:00
1 min KB Swings (24)

Total 139

Monday 5/2 - Sunday 5/8

Monday 5/2

Rest Day

Tuesday 5/3

Row 2,000 meters (Around 8.47)
Rest Equal to Row Time
Run 1,600 meters (Around 8.47)

Wednesday 5/4

Rest Day

Thursday 5/5

Nancy (28.30?) – Trouble walking for a few days after this.

Friday 5/6

3 rounds:
30 Bar Facing Burpees
15 Deadlifts
10 Pull Ups
10 Push-Ups

(15 mins 48 secs)

Saturday 5/7

4 x 400 meter run (1 min 41 sec, 1 min 40 sec, 1min 39 sec, 1 min 38 sec)

Sunday 5/8

Interval running 60 / 60s - Run / Rest for 20 minutes