May 9th - May 13th

Monday  May 9, 2022

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

MOBILITY :  Squat & drive knees out. Banded Ankle

STRENGTH : Back Squat 1 rep. work to a 90%

METABOLIC CONDITIONING :

Complete as many rounds as possible in 15 minutes of:

12 hang squat cleans
15 ring dips

Tuesday   May 10, 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 work to a single only one D.B. set heavier than last weeks 3 rep.

METABOLIC CONDITIONING :

5 rounds for time of:

Max-calorie row in 60 seconds
Max AbMat 60 seconds

1 minute rest

(14 minute workout duration

Wednesday  Mash-Up May 11, 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 -

15-12-9 reps of:
Deadlift @ 75%
Squat-Thrust jump over bar
Barbell Roll-Out

15-12-9 reps of:
D.B. Thrusters (@35’s / @20’s)
Devil Press

15-12-9 reps of:
K.B. Swings (American)
400 m Run

*Rest 3 minutes between workouts.

TEAM THURSDAY   May 12, 2022

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

MOBILITY :  side lunge and hold - Total Shoulder

STRENGTH : Team Power Clean total of best single rep. two or three person teams

METABOLIC CONDITIONING:

21-18-15-12-15-18-21 team reps for time, done one athlete at a time of:

Double-Unders
Jumping Lunges (single count)
Lateral Box Overs

Friday May 13, 2022

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

MOBILITY :  side lunge and hold - Total Shoulder

STRENGTH : work to your best single D.B. Overhead Squat per arm. Stay conservative to start this series.

METABOLIC CONDITIONING:

Your best Calories total on:

3 minutes SkiErg

4 minutes C2 Rower

5 minute Echo Bike

Any order, any amount of rest (suggest 3 minutes).