MONDAY, MAY 2
METCON
For time:
800m run
100 double-under
90 sit-up
80 walking lunge
70 KB swing, American (53/35)
60 goblet squats (53/35)
50 push press (75/55)
40 burpee
30 hang power snatch (75/55)
20 thruster (75/55)
1000m row
TUESDAY, MAY 3
STRENGTH 1
Every 3:00 x 5:
5 deadlift
All sets in the range of 65-75%.
STRENGTH 2
3 sets:
8 barbell hip thrust
50m sandbag carry, bearhug
WEDNESDAY, MAY 4
Thruster Progression Bonus Workout
We finished up our 6 week thruster progression last week…but we are throwing a bonus workout at you today. Come to the gym to see what it is!
Accessory
3 sets:
Single DB complex*
8/8 Bulgarian split squat
*DB complex:
4 DB strict press + 6 DB push press
Perform on one side, then the other.
Perform the split squats holds weights as desired (DB in goblet position, DB in each hand farmer carry style, barbell back racked, etc).
THURSDAY, MAY 5
METCON
Every 6:00 x 5:
400m run
10 power clean (155/105)
Score is slowest individual round (keep track of each round for input into sugarwod).
Goal: sub 3:00 each round
FRIDAY, MAY 6
STRENGTH
Back Squat
3×10
Compare to 4/21/22. Spend 5 min warming your squat prior to starting in on the working sets. You can build in weight, but all three sets should be challenging.
METCON
AMRAP 10:
10 push-up*
10 box jump (24/20)
20 air squat