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

051217 - Friday

A. Front Squat tempo 3331 4x5  rest 2min

B1. DB Bench Press tempo 3330 3x6 rest 1min
B2. Ring Puch Up tempo 3330 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
250m Row
20m Waiters Carry 80/50
20m Farmers Walk 80/50
20sec KB Wall Sit in Front Rack 70/53
Rest 3min
x2

https://www.youtube.com/watch?v=X5biIfAGS04

051117 - Thursday

Rest Day

Rest days are even more important than training days. Make sure to move. Don't just sit on the couch.

Go to a yoga class
Take a walk outside for 30-45min - Walk your dog if you have a dog
ROMWOD
Roll Out and Stretch

Here is a great video on aerobic training for your viewing pleasure.

https://youtu.be/lukZcgAI0_U

Enjoy the day off!

051017 - Wednesday

A. P.Snatch - 4x1.1.1.1

B. Back Squat - 4x5 tempo 42X2

C1. 15sec Chin Over Bar Hold x 4, rest1min *add weight if needed
C2. Close Grip Bench Press 4x10 tempo 3031, rest 1min
C3. 15sec Bent Arm Bar Hang at 90 degrees x 4, rest 1min
C4. Ring Push Ups 4 x 15reps tempo 3031, rest 2min

10min Row @ 70% Effort

050917 - Tuesday

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

C. KB RFE Split Squat - Tempo 32X2, 4x8 rest 2min

12min AMRAP
25 Cal Bike
100' Farmers Carry + Waiters Carry 70/53 Left Hand
100' Farmers Carry + Waiters Carry 70/53 Right Hand
100' Sled Drag *Moderate weight
100' Reverse Sled Drag *Moderate weight

050817 - Monday

A. Clean Grip Deadlift - tempo 4021 4x5  rest 1min

B1. KB Z-Press tempo 4222 4x6 rest 1min
B2. Pendlay Row tempo 4222 4x6 rest 1min
B3. 30sec L-Sit rest 1min
B4. 12 Ring Push Ups 3010, rest 1min
B5. Wtd Pull Up - 30X3, rest 1min
B6. 45sec Hollow Hold, rest 1min



10min Bike @ easy pace

050617- Saturday

40 min AMRAP

2k row
10 T2B
25 walking lunge
30sec hands stand hold
3 wall walks
200m run
25 cal bike

050517 - Friday

A. Front Squat tempo 3031 4x6  rest 2min

B1. DB Bench Press tempo 4020 3x8 rest 1min
B2. Ring Puch Up tempo 4020 3x8 rest 2min

5 Rounds NFT
45sec Hollow Hold
12 Band Good Mornings tempo 4242
10 GH Hip Extension tempo 3030

10min AMRAP @80% Effort
25 Cal Row
1 Rope Climb
100' Sled Push *Heavy grinding weight
15 V-Ups
Rest 5min
x2

050417 - Thursday Rest Day

Rest days are even more important than training days. Make sure to move. Don't just sit on the couch.

Go to a yoga class
Take a walk outside for 30-45min - Walk your dog if you have a dog
ROMWOD
Roll Out and Stretch

Enjoy the day off!

050317 - Wednesday

A. P.Snatch - 4x1.1.1.1

B. Back Squat - 4x5 tempo 42X2 @ 65%

C1. 15sec Chin Over Bar Hold x 4, rest1min *add weight if needed
C2. Close Grip Bench Press 4x10 tempo 3031, rest 1min
C3. 15sec Bent Arm Bar Hang at 90 degrees x 4, rest 1min
C4. Ring Push Ups 4 x 15reps tempo 3031, rest 2min

10min Row @ 80% Effort

050217 - Tuesday

A. P.Clean - 4x1.1.1 @80%
B. S.Clean - 2x1.1.1 at same weight as A.

C. KB RFE Split Squat - Tempo 3031, 4x8 rest 2min

12min AMRAP
15 KB Front Squat - tempo 3221  53/35
20 GH Sit Ups
100' Farmers Carry 70/53

050117 - Monday

A. Clean Grip Dead lift - tempo 1041 4x6  rest 1min

B1. KB Z-Press tempo 1041 4x6 rest 1min
B2. Pendlay Row tempo 2051 4x6 rest 2min


15min AMRAP NFT
12 Banded Goodmornings tempo 4021
10 Close Grip Bench Press tempo 30X1
8 GH Hip Extensions 3030
6 Ring Row tempo 3030

10min Bike @ easy pace