Workouts for Week of May 9 - 14

May 8, 2016

Don't eat like crap.

 

Monday

Arm Sled Pull Challenge
Anchoring your lower body, pull the sled to you using only your arms.
1 warmup & 3 attempts...heaviest completed pull is your score!


4 Rounds:
50 Meter Walking Lunges
50 Meter Walk
100 Meter Sprint
 

Tuesday

:30 Max Effort Strict ChinUps
:30 Rest
4 Rounds of:
:30 Strict ChipUps (half of your ME set)
:30 Rest

 


3 Rounds:
30 Benched Medball SitUps
20 Weighted Glute Bridges
10 Wall Balls

Wednesday

:30 Max Effort Strict Pushups
:30 Rest
4 Rounds of:
:30 Strict Pushups (half of your ME set)
:30 Rest

 

8:00 AMRAP:
2 Dumbbell Split Snatches (1/leg) 70/50## - scale accordingly)
4 Box Jumps
*reps go up by 2 each round per exercise


Thursday 

20:00 To Find A One Rep Max Deadlift
 

Friday 

All At 75% Your Most Recent C&J Max

8:00 EMOM - Clean*

8:00 EMOM - Jerk (from rack)

*Fenrir's Mayhem competitors can use this time to perform the 6:00 clean ladder, however, you have to be ready to start the Jerk EMOM with the class at 8:00
 

 

5 Rounds For Time:

1 Strict Ring Muscle Up (or 3 ring rows + 3 ring dips)

30 Double Unders (or singles)

 

Saturday - FREE 9am Class 

20:00 for: 5x5 Back Squats

--start light & work to a heavy last set

 

 

For Time With a Partner, split reps evenly:

100 Sit Ups

80 Air Squats

60 Second Plank Hold (together)

40 Push Ups

200 Meter Run (together)
 


 

 


 

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