June 10 & 12

Tuesday 

Max Effort
Deficit Band Resisted Deadlift 6x3

Dynamic Effort
10min EMOM 
3 Sumo Romanian Deadlifts
5 Hip Thrusts

Thursday 

Incline Bench 5x7

+

5 Rounds
3 Weighted Pull Ups
5 Strict Pull Ups
7 Strict Toes to Bar

* Rest as needed between rounds.

June 3 & 5

Tuesday 

Max Effort
Chain Resisted Back Squat 3x4


Dynamic Effort
Cambered Squat 10x2


Weighted Ab Work
10 Weighted Sit Ups
10 Obliques R
10 Obliques L
3 Rounds

 

Thursday 

Max Effort
Board Press 5x4


Dynamic Effort
Band Resisted Push Press 10x2


Accessory Work
2 min - Bicep Curls
2 min - Skull Crushers
2 min - Push Ups
**No Rest b/t movements. 1 Round.

May 27 & 29

Tuesday 

AHAP - Barbell Walk 20m

+

3x 85% of AHAP
60 seconds rest

+


5 Rounds
1 min - 30 Russian KB Swings (32/24kg)
1 min - Rest

**Every minute 30 swings are not met, there is a 3 burpee pentalty per swing.

Thursday 

The Cinco 1 
3 Rounds
5 Deadlifts (405/265lb)
5 Weighted Pistols R (24/16kg)
5 Weighted Pistols L (24/16kg)


Rest 8 Minutes


Half Burden Run 
1 Mile
50 yard Tire Flip (305/225lb)
300 yard DB Carry (100/80lb)
50 yard Sled Pull (305/225lb)

May 20 & 22

Tuesday 

Sumo Romanian Deadlifts 4x8

+

Hip Thrusts 5x10

then...

Right Leg Hip Thrusts (50%) - Max Reps
Left Leg Hip Thrusts (50%) - Max Reps 
2 Sets

Thursday

Find Max KB Clean & Jerk
Find Max KB Snatch

+

4 Rounds
10 KB Swings
10 KB Front Squat (Right Arm)
25 Yard KB Farmers Walk (R)
10 KB Swings
10 KB Front Squat (Left Arm)
25 Yard KB Farmers Walk (L)
(32kg/24kg)

May 13 & 15

Tuesday 

Anderson Squat 5x3

+

Front Rack Split Squat 5x5
**5 each leg, so 10 total per set

+

5 Rounds
30 seconds - Max Gassers
30 seconds - Max Box Jumps (30"/24")

**Score is total box jumps across rounds

Thursday 

Yoke Walk 20m x 5

+

Prowler:
60m - moderate
40m - heavy
20m - HEAVIEST
3 Rounds

May 6 & 8

Tuesday 

BB Complex:
1 Power Clean
1 Hang Power Clean
1 Front Squat
AHAP

then...

12min EMOM
3 Deadlifts
2 Power Cleans
1 Hang Clean

@ 80% of AHAP Complex

+

Buy Out:
27 Pull Ups
27 Burpees

Happy 27th BDay, Ash!

Thursday

Push Press 1RM

then...

5 Sets
5 Push Press @ 80%
7 DB Floor Press
9 DB Reverse Fly

+

5min
Max Push Ups
(Every time a set is broken, 10 bicep curls)

Apr 29 & May 1

The crew gettin' down with Linda

Tuesday 

Linda 
10-9-8-7-6-5-4-3-2-1
Deadlift @ 1.5 BW
Bench Press @ BW
Clean @ 0.75 BW

Thursday 

10min EMOM
5 Band Resisted Squats



6 Sets:
4 DB Step Ups AHAP (24"/20")
4 Weighted Pull Ups



Optional Conditioning
In Partners for Time:
50 DB Burpee Step Overs
30 DB Manmakers