Week of 5/20/24 - 5/24/24

Week of 5/20/24 - 5/24/24


Monday - 5/20/24
Clean Complex | 5 Sets Increasing:

  • 1 Power Clean +   1 Hang Power Clean +   2 Shoulder to Overhead

    • Score = Weight

Tabata - 8 x 20” Work | 10” Rest at Each:

  • Push-ups    

  • Alt. Reverse Lunges    

  • Hang Power Cleans (95/65 lbs)

    • 1 Minute Rest between

    • Score = Lowest Maintained Rep at Each Movement


Tuesday - 5/21/24
Time Trial:

  • 200m Run  

  • 1 Minute Rest  

  • 800m Run

    • Score = Total Time (subtract 1 min rest)

Back Squat:

  • 6 x 2 | Same Weight


Wednesday - 5/22/24
20 Minute AMRAP:

  • 10/7 Calorie Ski  

  • 10 Toes to Bar  

  • 10 Burpee Box Jump Overs (24/20”)  

  • 10 V-Ups  

    • Score = Total Rounds + Reps  

    • Rx1 = Step-up Overs  

    • Rx3 = 30/24”


Thursday - 5/23/24
5 Rounds For Time:

  • 40 Double Unders    

  • 30 Eye Level KB Swings (24/16 kg)    

  • 20 Wall Ball (20/14 lbs)

    • Score = Total Time


Friday - 5/24/24
Sumo Deadlift:

  • 3-3-3-3-3 | Increasing

3 Rounds - 1 Minute Stations:

  • Row (Cal)  

  • Sit-ups  

  • Shuttle Run (20’)  

    • Score = Total Reps