May 2nd - May 7th, 2022

Monday   May 2, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  Active Pause Scorpion banded trap release

STRENGTH : Dumbbell Bench Press 2 reps. EMOM x 10 week 3 of week 4

METABOLIC CONDITIONING :

Complete as many rounds as possible in 12 minutes of:

10 burpees
25 double-unders

Tuesday   May 3, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  side lunge and hold banded ankle mobility

STRENGTH : Deadlift 2 reps every :30 seconds x 10 (5 minutes) @ 75%

METABOLIC CONDITIONING:

3 rounds for time of:

20 toes-to-bars

20 alternating dumbbell snatches

Wednesday  Mash-Up May 4, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  4 mobility movements. Gather up equipment

For total time -

Total of 30 each any way you wish to partition:

Pull-ups
Overhead Squats, 75/55
Push-ups

rest 3 minutes

Total of 40 each any way you wish to partition:

Hang Power Cleans, 75/55
GHD / AbMat sit-ups
Push Press, 75/55

rest 3 minutes

Total of 50 each any way you wish to partition:

Double-unders
Deadlifts, 75/55
Bar-facing Burpees

“Team Thursday” May 5, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  Total Shoulder Banded Ankle

STRENGTH : Team Total Weight of : Clean single

METABOLIC CONDITIONING :

“Team Short Manion”
4 rounds each, relay style, for time of:

Run 400 meters
29 back squats

♀ 65 lb ♂ 95 lb

Friday  May 6, 2022

WARM - UP  :  2 x 2 minutes mono-structural of your choice &  "Daily Warm-Up"

MOBILITY :  Total Shoulder Banded Ankle

STRENGTH : set a new 1 rep. Push Press

METABOLIC CONDITIONING :

For time:

5 wall walks
15 box jumps
20 strict toes-to-bar
25 box jumps
20 strict toes-to-bars
15 box jumps
5 wall walks