Programming May 6th- May 12th

Monday- 
3 minute AMRAP
40’ Single Arm OH walking lunge s(50/35) f(35/20)
20 Single Arm DB Hang Clean and Jerk s(50/35) f(35/20)
40’ Single Arm OH walking lunge s(50/35) f(35/20)
Max ski erg cals in time remaining
3 minute rest
x 5 sets

Tuesday-
Deadlift
2 every 45 seconds  for 4 sets 
Rest 1 minute
x 3 sets
*build during rest 

For Time:
5-4-3-2-1
Squat Snatch s(165/115) f(95/65)
s(Bar MU x2) f(Pullups x3)

Wednesday-
Sport
Triple 3
3000m row
300 double unders
3 mile run run

Fitness
2000m row
100 double unders
2 mile run

Thursday
EMOM 16
Even- Jump squats x s(16) f(12)
Odd- Max Kipping HSPU

12 minute AMRAP
5-10-15-20-…
Ring Rows s(elevated) f(floor)
Pushups
Anchored Situps

*sport is with vest*

Friday
For time:
60 Air Squats
50 Db Snatches s(50/35) f(35/20)
40 Burpee Box Jump Overs s(30/24) f(24/20)
30 Pullups
20 DB Squat Cleans s(50/35) f(35/20)
30 Pullups
40 Burpee Box Jump Over
50 DB Snatch
60 Air Squats

Saturday
25 minute Partner AMRAP
Partner 1- 
4 Dball Over Shoulder (150/100) (100/70)
8 Dball Squat (150/100) (100/70)
12 DBall Lunge Steps (150/100) (100/70)

Partner 2- 
Assault Bike Cals s(20/15) f(15/12)

*switch after each partner completes the station*

Sunday
Get outside and be Rad
Join us for Yoga at 9AM

Accessory

Strength
3 Sets
Rear Foot Elevated Split Squats x 8/side
Banded Glute Bridge at tempo 20X2 x 8-10
+
Back Squat
10 x 1 set at 60%
8 x 1 set at 65%
8x 1 set at 70%
8 x 1 set at 75%
+
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

Gymnastics
3-4 sets
Hanging Hip Taps x 10/side alternating
Wall Run x 4-5
Ab rollouts x 12-15

Aerobic
Run: 4 minutes
Rest: 2 minutes
x 5 sets

Videos
Banded Glute Bridge- https://youtu.be/wtHLEYUheCI
Hanging Hip Taps- https://youtu.be/SJ3WqnnyvcQ