Monday May 29
15 minutes WARM-UP, “mobilize and socialize!”Front squats”, work to a heavy set of 2(20 minutes). Then,”GUT REACTION”, 5 rounds X 3 AMRAP, 30 sit-ups, 15 deadlifts 185/135# or 135/95#, MAX CALORIES. REST 2 MINUTES BETWEEN EACH ROUND!!!(23 minutes).
Tuesday May 30
15 minutes WARM-UP, “mobilize and socialize!”Split jerks”, work to a heavy set of 3(25 minutes). Then,”FIVE-AND-DIME”, 10 RFT, 7 bar over burpees, 5 push-jerks 135/95# or 95/65#, 30 single unders(17 minutes).
Wednesday May 31
15 minutes WARM-UP, “mobilize and socialize!”Double dumbbell box step ups”, EMOM X 15, 20/16” box-50/35# or 35/25#, perform 5L/5R alternating minimum! Then, “IMPERSONATOR”, AMRAP 25, 200 m run, 1 round of “Work”. One round of “Work” is 2 burpee pull-ups(2 ring muscle ups), 4 dble dumbbell push press 50/35# or 35/25#(HSPU), 8 American kbswings 70/53# or 53/35#.
Thursday June 1
15 minutes WARM-UP, “mobilize and socialize!”Squat cleans”, work to a heavy set of 3(20 minutes). Then,”CLEAN PLATE CLUB”, 10-8-6-4-2 squat cleans 155/105# or 115/85#, 20/15 cal row, 10 T2bar.(20 minutes).
Friday June 2
15 minutes WARM-UP, “mobilize and socialize!”Push press”, work to a heavy single(20 minutes). Then, “HERE AND THERE”, for time, 800-600-400 m run(1000-750-500 m row), 40-30-20 deadlifts 135/95# or 95/65#, 20-15-10 HSPU(dble dumbbell push press 50/35# or 35/25#(20 minutes).
Saturday June 3
15 minutes WARM-UP, “mobilize and socialize!”Teams of 2”, MIDDLE GROUND, for time, 3 kilometres Echo bike, 30 power cleans 135/95# or 95/65#, 90 box jumps 24/20”, 150 dumbbell alternating hang power snatch 50/35# or 35/25#, 90 box steps, 30 power cleans, 3 K Echo bike(100 cal row).
