Monday 5-9-22
500/400m row
25 shoulder presses (75/115 lb)
500/400m row
15 shoulder presses
500/400m row
10 shoulder presses
500/400m row
– Each time the athlete breaks a set of shoulder presses they must row 100 m.
Sunday 5-8-22
20 min AMRAP
5 pullups
10 pushups
15 squats
20 pulls on the rower
score is reps + cals
Saturday 5-7-22
”Hope for regugees”
3 rounds for reps:
1:00 8-m shuttle runs
1:00 DB snatches (35/50 lb)
1:00 bike for calories
1:00 DB box step-ups (20/24 in) (35/50 lb)
1:00 strict burpees
– Rest 1:00 between rounds.
– Use a single DB for snatches and step-ups.
– 1 8-m shuttle run = 1 rep.
Friday 5-6-22
3-6-9-12-15-15-12-9-6-3
deadlifts 155/105
box jump overs 24/20
- full extension at the top, step down
Thursday 5-5-22
push presses
5-5-5-5-5
Wednesday 5-4-22
3 rounds
21 kb swings 53/35
200m run
rest 3:00
then,
21 single arm kb swings/ arm 53/35
800m run
Tuesday 5-3-22
14 min AMRAP
7 muscle ups
50 wall ball shots
100 double unders
Monday 5-2-22
10 Min AMRAP
5 power cleans 205/135
10 toes to bar
Sunday 5-1-22
5 rounds with a partner for reps
2:00 bench press 155/105
2:00 L-sit pull ups
Saturday 4-30-22
”Manion”
7 rounds
400m run
29 back squats 135/95