Workouts for 5/21-5/27/2018

Monday, May 21

STRENGTH/SKILL

3x10 Front Squat
    @ 45% of Back Squat 2RM

CONDITIONING

12 Min EMOM:
    Min 1 - Kettlebell Swings (53/35#)
    Min 2 - Goblet Squats
    Min 3 - Kettlebell Cleans


Tuesday, May 22

CONDITIONING

"Operation Red Wings"

5 Rounds w/Weight Vest (20/14#) and Plate (45/25#):
    19 Pullups
    19 Burpees
    19 Squats w/Plate on back
    19 Pushups
    19 OH Lunges w/Plate

Rest 2 Minutes

5 Minutes to find:
    1RM Clean and Jerk


Wednesday, May 23

STRENGTH/SKILL

3x10 Deadlift
    @ 55% of 2RM

CONDITIONING

For Time:
    21 Dumbbell Thrusters (50/35#)
    100 Double Unders
    15 Dumbbell Thrusters
    100 Double Unders
    9 Dumbbell Thrusters
    100 Double Unders


Thursday, May 24

STRENGTH/SKILL

3x10 Strict Press
    @ 55% of 2RM

CONDITIONING

3 Rounds for time:
    50 Situps
    800m Run


Friday, May 25

STRENGTH/SKILL

3x10 Back Squat
    @ 55% of 2RM

CONDITIONING

10 Min EMOM:
    Plate Ground to Overhead (55/35#)
    6 Burpees on Plate


Saturday, May 26

CONDITIONING

10 Minute EMOM:
    Min 1 - 20 Cal Row
    Min 2 - 10 Power Cleans (115/75#)

Rest 5 Minutes

10 Minute EMOM:
    Min 1 - 20 Cal Row
    Min 2 - 10 Front Squats (115/75#)


Sunday, May 27

* CLOSED - NO Sunday Strength *