Workouts for 5/14-5/19/2018

Monday, May 14

STRENGTH/SKILL

3 SuperSet:
    5 Front Squat
        If did >5 reps on last weeks FS, add 5lbs.
        If not, subtract 10% of last weeks weight.
    30 Second Front Rack Hold

CONDITIONING

13 Min AMRAP:
    8 Sandbag Cleans (60/40#)
    8 Hand Release Pushups
    10 Overhead Walking Lunges  W/Sandbag (60/40#)
    16 Bent Over Rows
    100m Run w/Sandbag


Tuesday, May 15

STRENGTH/SKILL

3 SuperSets:
    5 Deadlift
        If did >5 reps on last weeks Deadlift, add 5lbs.
        If not, subtract 10% of last weeks weight.
    30s handstand hold

CONDITIONING

For time:
    100 Double Unders
    40 Sit-Ups
    40 Kettlebell Snatches (44/26#)
    100 Double Unders
    30 Sit-Ups
    30 Kettlebell Snatches
    100 Double Unders
    20 Sit-Ups
    20 Kettlebell Snatches


Wednesday, May 16

STRENGTH/SKILL

3 Supersets:
    5 Strict Press
        If did >5 reps on last weeks Press, add 2.5lbs.
        If not, subtract 10% of last weeks weight.
    5 Strict Chest-to-bar Pullups

CONDITIONING

16 Min EMOM:
    Min 1: Goat* 1
    Min 2: Goat* 2
    
*Goat refers to any skill or movements that are a weakness for you. You'll pick any 2 skills you struggle with to use for the workout.


Thursday, May 17

STRENGTH/SKILL

6 Rounds of Following Complex:
    Power Clean + Clean + Jerk
    Rest 2 Minutes

CONDITIONING

10 Min AMRAP:
    14 Switch Lunges (7 per leg)
    7 KB Swings (53/35#)
    3 HSPU


Friday, May 18

STRENGTH/SKILL

3 Supersets:
    5 Back Squat
          If did >5 reps on last weeks BS, add 5lbs.
          If not, subtract 10% of last weeks weight.
    30s Bar Hang

CONDITIONING

For Time:
    50 Calorie Row
    40 Burpees Over Bar
    30 Power Snatches (95/65#)
    20 Squat Cleans (135/95#)
    10 Bar Muscle Ups


Saturday, May 19

CONDITIONING

"Kelly"
    5 Rounds for time:
        400M Run
        30 Box Jumps (24"/20")
        30 Wall Balls (20/14)