Week of 5/6/19-5/12/19

Monday:
– 50/40 cal Bike/Row
– 40 Pullups
– 50 Box Jumps
– 40 Pullups
– 50 DB Lunges (50/35)
– 50/40 cal Bike/Row

Tuesday:
2 sets:
AMRAP 5
– 10 Pushups
– 50′ Farmer’s Carry
*rest 2 minutes*
AMRAP 5
– 10 KB/DB Front Rack Squats
– 100′ KB/DB Front Rack Carry
*rest 2 minutes*

Wednesday:
2 sets:
AMRAP 8
– Run 2 Laps
– 7 TnG Squat Cleans (135/95)
*rest 3 minutes*

Thursday:
“The Ghost”
6 rounds:
– 1 minute Row (calories)
– 1 minute Burpees
– 1 minute Double Unders
– 1 minute Rest

Friday:
EMOM 18
1 – 5 Deadlifts @ 3111 (pick a challenging weight and stick to the tempo)
2 – Goblet Wall Sit x :30 (35/26)
3 – 20 Hollow Rocks

Saturday:
0:00-8:00:
– Row for Calories
8:00-10:00
– Rest
10:00-18:00:
– 10 Toes to Bar
– 15 Handstand Pushups
18:00-20:00:
– Rest
20:00-28:00:
– 10 Chest to Bar Pullups
– 10 TnG Squat Snatches (95/65)

Sunday:
OPEN GYM

Happy Mother’s Day to all the strong Mama’s out there!

Come in for a recovery workout w/ Coach Craig