Workouts for Week of June 1st-5th

May 31, 2015

NO SATURDAY CLASS

 

Monday

4x5 Back Squats - work to a near 5RM (no misses), then 1 Max Effort
Unbroken Set @90% of your 5RM, rest 2:00 in between each set.

For Time:
80 Kettlebell Snatches (40L/40R anyhow)
150' Handstand Walk

 

Tuesday

15 Minutes for 3 Position Clean + 1 Jerk @ each position (2 reps from each position –
power position, hang, floor) – 1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%

1/2 "Tommy Mac"
For Time:
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

*20 Minute Time Cap*

 

Wednesday

4x5 Front Squats - work to a near 5RM (no misses), then 1 Max Effort Unbroken Set @90% of your 5RM, rest 2:00 in between each set.

For Time:
5 Muscle-Ups (sub transitions)
10 Burpee Box Jumps 30/24″
Run 200m
7 Muscle-Ups
18 Burpee Box Jumps 30/24″
Run 200m
9 Muscle-Ups
24 Burpee Box Jumps 30/24″
Run 200m

*15 Minute Time Cap*

 

Thursday

15 Minutes to establish a 1RM Clean & Jerk

4 Rounds for Total Time:
250' Shuttle Run (50 ft. sections)
12 Chest to Bar Pull-Ups
5 Ground to Overhead 135/95#
Rest 90 seconds

 

Friday

15 Minutes for 3 Position Snatch (2 reps from each position – power position, hang, floor) – 1×1@50%, 1×1@55%, 1×1@60%, 1×1@65%

"Nate"
20 Minute AMRAP
2 Muscle Ups (2 swings + 1 ring pull-up)
4 Handstand Push-Ups (strict if possible
8 Kettlebell Swings 70/53#

 

Saturday

NO CLASS

 

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