Week of 051925

Week of 051925

Monday Class at 5 PM

Strength:

Barbell Row 

10-10-10-10

Conditioning: 

As Many Rounds as Possible in 12 Minutes of: 

9 Deadlifts 225/155

15 Burpee Box Jumps 

21 Situps 

27 Double Unders 

Wednesday Class at 5 PM

Conditioning: 20 Min Cap 

3 Rounds for Time of: 

Run 400M 

12 Pullups (Jumping if no kip)

21 KB Swings

25 Wallballs 

Strength:

Bench Press

6-6-6-6-6

*Use Roughly 65-70% across all sets 

Friday - Class at 4:30 PM

Strength:

On the 2nd Minute for 12 Minutes Complete:

1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean + Jerk

Climb AFA - Get Heavy 

Conditioning: 

“Filthy Fifty” 

• For Time
• 50 Box Jumps (24/20 in)
• 50 Jumping Pull-Ups
• 50 Kettlebell Swings (1/.75 pood)
• 50 Walking Lunge Steps
• 50 Knees-to-Elbows
• 50 Push Presses (45/35 lb)
• 50 Supermans
• 50 Wall Ball Shots (20/14 lb)
• 50 Burpees
• 50 Double-Unders

Saturday: Open Gym 8:30 AM

Optional Workout: 

"Barbara" 

5 Rounds For Time

20 Pull-Ups (Or 30 Gorilla Rows)
30 Push-Ups
40 Sit-Ups
50 Air Squats

* Exactly 3 minutes Rest Between Rounds