May 2024

AMRAP 20 100M RUN 5 deadlifts 225 /155 3 bar muscle up

5/16/24 AMRAP 20 Odd: run 100m Even: bench press 5 reps build as needed. B. cash out 7 rounds 15 seconds Ring support 15 second rest 15 second hollow Hold 15 second rest

5 / 15 / 25 5 rounds 1 legless rope climb 10 american KBS 70/53 1 legless rope climb 10 box jump over 30 / 24

5/14/24 A. 4 sets of 4 reps 4 seconds pause squat B. 5 x 2 front squat c.Partner amrap 12 10 / 8 cal bike each one at a time 8 burpee each one at a time

5 / 13 / 24 5 rounds 400m run 10 clean and jerks 155/105

5/10/24 A. 10 min emom – 2 rep power clean and push jerk for technique and loading B. 7 rounds 7 clean and jerk 165 / 115 7 burpee pull ups – scale with burpee to target

5/9/24 A. 5 x 3 deadstop deadlifts B. Partner amrap 15 share 50 cals share 50 toes to bar

5/8 / 24 20 min amrap 10 calories 10 russian KBS 10 overhead squats 95 /65 Add 2 reps each round

5/7/24 A. 7 sets building as needed 2 push press + 1 split jerk B. Relay Race : amrap 12 – you go I go each 100m 100m run each 100m medball carry each 100m farmer carry each