060217 - Friday

A. Front Squat tempo 30X1 4x5-8  rest 2min

B1. DB Bench Press tempo 30X1 3x6-8 rest 1min
B2. Ring Puch Up tempo 30X1 3x6-8 rest 2min

5 Rounds NFT
45sec Hollow Hold
12 Band Good Mornings tempo 33X1
10 GH Hip Extension tempo 3310

10min AMRAP @80% Effort
30 cal bike
15 Wtd Box Step Ups 50#
12 V-Ups
Rest 3min
x2

052617 - Friday

A. Front Squat tempo 3221 4x5  rest 2min

B1. DB Bench Press tempo 30X1 3x6 rest 1min
B2. Ring Puch Up tempo 30X1 3x6 rest 2min

5 Rounds NFT
45sec Hollow Hold
12 Band Good Mornings tempo 33X1
10 GH Hip Extension tempo 3310

10min AMRAP @80% Effort
30 cal bike
15 box step ups 50#
10 GH Sit Ups
Rest 3min
x2

052417 - Wednesday

A. P.Snatch - 4x1.1.1.1

B. Back Squat - 4x4 tempo 30X1

C1. 15sec Chin Over Bar Hold x 4, rest1min *add weight if needed
C2. Close Grip Bench Press 4x10 tempo 20X1, rest 2min

D1.15sec Bent Arm Bar Hang at 90 degrees x 4, rest 1min
D2. Ring Push Ups 4 x 15reps tempo 20X1, rest 2min

10min Row @ 70% Effort

052317 - Tuesday

A. P.Clean - 4x1.1.1 @ 70 - 85%
B. S.Clean - 2x1.1.1 @ 70- 85%

C. KB RFE Split Squat - Tempo 20X1, 4x6-8 rest 2min

D. Wtd Dip - 20X1, 4x6-8, rest 2min
E. Wtd Ring Row - 20X1, 4x6-8, rest 2min

052217 - Monday

A. Clean Grip Deadlift - tempo 2010 4x5  rest 1min

B1. KB Z-Press tempo 20X1 4x6 rest 1min
B2. Pendlay Row tempo 20X0 4x6 rest 2min

C1. 12 Ring Push Ups 2010, rest 1min
C2. Wtd Pull Up - 20X1 , rest 1min



10min Bike @ easy pace

051717 - Wednesday

A. P.Snatch - 4x1.1.1.1

B. Back Squat - 4x4 tempo 30X1

C1. 15sec Chin Over Bar Hold x 4, rest1min *add weight if needed
C2. Close Grip Bench Press 4x10 tempo 2021, rest 2min

D1.15sec Bent Arm Bar Hang at 90 degrees x 4, rest 1min
D2. Ring Push Ups 4 x 15reps tempo 2021, rest 2min

10min Row @ 70% Effort

051617 - Tuesday

A. P.Clean - 4x1.1.1 @ 70 - 85%
B. S.Clean - 2x1.1.1 @ 70- 85%

C. KB RFE Split Squat - Tempo 30X2, 4x6-8 rest 2min

D. Wtd Dip - 30X1, 4x6-8, rest 2min
E. Wtd Ring Row - 30X1, 4x6-8, rest 2min