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
Friday 4-29-22
hang power snatches
3-3-3-3-3
Thursday 4-28-22
10 wall walks
30 box jumps 24/20
30 strict knees to elbows
30 box jumps
30 strict toes to bar
30 box jumps
10 wall walks
Wednesday 4-27-22
RX
12-9-6
deadlifts 315/205
bar muscleups
intermediate
12-9-6
deadlifts 205/145
chest to bar pullups +pullups
beginner
12-9-6
deadlifts 115/75
ring rows + pushups