Mon 05/13/19

5 x 5 Back Squat

4 rounds for time of:
10 KB Power Snatch (5R/5L, alt. each rep)
12 Box Jumps 24″/20″
40 Double Unders

Tues 05/14/19

5 x 5 Bench Press

AMRAP in 20 minutes of:
250m row
parking-lot lap 2 KB front-racked Carry 53#/35#
200m run
turf-lap sled push 120#/80#

6:30pm Women’s Workout Class w/ Coach Lauryn

Wed 05/15/19

AMRAP in 8 minutes of:
12 KB Burpee Deadlifts 53#/35#
20 (10R/10L) Medball OH Walking Lunges 20#/14#
(2 minute recovery)
AMRAP in 5 minutes of:
8 Medball OH Box Step Ups 24″/20″
12 Medball Slams
(1 minute recovery)
AMRAP in 2 minutes of:
Burpees

**Please Note**
There will be no 11:00am-12:00pm Open Gym today

Thurs 05/16/19

5 x 2 Hang Power Clean

“Burn Out”
4 rounds of:
1 min. max calorie row
1 min. recovery
1 min. max reps Thrusters 75#/55#
1 min. recovery
total calories rowed and Thrusters for score

6:30pm Olympic Lifting

Fri 05/17/19

for time:
30 KB Swings (American) 53#/35#
25 Push Ups
20 Pull Ups
10 Deadlifts 275#/185#
1 mile run

Sat 05/18/19 / Sun 05/19/19

Saturday:
8:30am Human Movement

Sunday:
9:00am Olympic Lifting