314 Week of 5/13
 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
5/135/145/155/165/175/18
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)StrengthCF Linchpin Monster Mash from 5/6
13
10 PullupsBow & Ben 10-15StrengthFarmer's Carry5 Rounds for time of:
14
Banded X-Walks Knee Circles 10-15 Each DirectionEndurance WorkoutClean & Jerk10 x 50' Carry @ 1.5 BW9 Burpees, bar-facing
15
Banded Good MorningsLeg Swings 10-15"Eva"14 Minute EOMOM6 Handstand Push-ups
16
Squatting Ankle Stretch 10-30s5 RoundsEven Minutes:Workout3 Deadlifts, 75% of 1RM
17
StrengthRussian Baby Maker 10-30s 800m Run
Hang Squat Clean + Squat Clean + Push Jerk + Jerk
DBL KB "DT"
18
Back SquatThen, 30 KBS 70/53- Start ~70% and increase if able12 Dbl KB Deadlifts4 Rounds for time of:
19
10+ @ 67.5%Burgener Warmup30 PullupsOdd Minutes:9 Dbl KB Cleans400m Run
20
- Take your time warming up to work set
- Partner, half, or solo20 V-Ups6 Dbl KB S2OH50 Double-unders
21
Snatch- Scale to tuck ups as needed25 Hollow rocks
22
WorkoutSnatch DoubleMobility
23
10-1- Beginners: 2 x Hang
Stretch Shoulders w/Band on Bar
Workout3 Rounds for time of:
24
Thruster 75/55 Adv 95/65- Intermediate: Hang + Ground3 Minute Clock15 Pull-ups
25
Burpee- Adv: Both from ground30/25 Cal Row15 Hang Power Snatch, 95/65
26
Box Jump 24/2010 S2O 95/65 Adv 135/95
27
200m RunWorkout
AMRAP Burpees in Time Remaining
*Rest 5 minutes between workouts.
28
12 Minute AMRAP2 Minute Rest
29
10 Alt DB Snatch 50/35Repeat for 3 Rounds
30
20 Situps
- Scale Cal Row to finish around 90s
31
30 Double Unders
32
33
34
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...