314 Week of 5/6
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

View only
 
 
ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
MondayTuesdayWednesdayThursdayFridaySaturday
2
5/65/75/85/95/105/11
3
WarmupWarmupWarmupWarmupWarmupWarmup
4
Slow 250m RowCatalyst Warmup400m Run3 Minute Row400m RunSpealler Warmup
5
Arm Circles/Arm SwingsWrist Circles 10-15 Each Direction500m Row30 Mountain Climbers30 Jumping Jacks
6
Trunk TwistElbow Circles 10-15 Each Direction20 Mountain Climbers10 Snap To Hollow20 WindmillsSkill
7
Bow BendsSeal Swings 10-1520 Situps10 Supermans20 Mountain ClimbersKipping Pullups
8
Moderate 250m RowOver and Backs 10-1520 R. KBST-Hips/T-Glutes20 T-Glutes- Gymnastics Kip
9
10 Kipping SwingsFreestyle Bounce 10-1515 Air SquatsBand Good Mornings20 T-Hips- Butterfly Kip
10
10 PushupsArm Circles 10-15 Each Direction15 A. KBSBanded X-Walks3 Rounds Cindy
11
10 Air Squats
Trunk Rotations 10-15 Each Direction
10 LungesLeg SwingsWorkout
12
Hard 250m RowHip Circles 10-15 Each Direction10 KB Thrusters (5/Side)Strength"The Royal Tenenbaums"
13
10 PullupsBow & Ben 10-15StrengthFarmer's CarryTeams of 3
14
Banded X-Walks Knee Circles 10-15 Each DirectionEndurance WorkoutDeadlift10 x 50' Carry @ 1.5 BW100 Deadlift
15
Banded Good MorningsLeg Swings 10-1530 Minute AMRAP1x3+ @ 85% of 1RM80 Hang Power Clean
16
Squatting Ankle Stretch 10-30s600m Hill RunThen, Workout60 Front Squat
17
StrengthRussian Baby Maker 10-30s 15 KBS 5x5 Deadlift w/Pause at Knee5 Rounds NFT40 Jerk
18
Back SquatThen, 10 C2B Pullups- Start @ 50%8 Single Leg KB RDL/Side20 Thruster
19
2x10 @ 60%Burgener Warmup5 Bear Complex 135/95- Increase up to 70% if able8 Single Leg DB Step Ups*Only 1 person works at a time
20
10+ @ 60%- Scale to Cluster + Thruster- Focus on flat back
8 Single Leg Hip Extension/Side
**EMOM all do 5 Burpees
21
- Focus on formSnatch
Alternate w/20 Russian Twists w/WB
8 Goblet Squats***135/95
22
- Weight evenly spread on feet
2 Position SnatchAccessoryThen,
23
- Knees track over feetHang (At or Below Knee)5 RoundsWorkout5 Rounds NFT
24
- Keep chest UpGround10 Banded Lat Pulldowns27-21-15-910 Bench Press
25
- Beginners: 2 x Hang10 Chin UpsWall Ball 20/1410 DB Fly
26
Workout- Intermediate: 2 Position10 Reverse DB FlyT2B10 DB Lat Pullovers
27
10 Rounds- Work up to heavy complexAir Squat
28
5 Power Cleans 135/95Situp
29
10 PushupsWorkout
30
200m Run50-45-40-35-30-25-20-15-10-5
31
- Focus on Pushup FormDouble Under
32
20-18-16-14-12-10-8-6-4-2
33
Calorie Row
34
10-9-8-7-6-5-4-3-2-1
35
Devil's Press 50/35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
Back SquatSnatchCleanEndurance/KBSquat
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...