Workouts for 5/20-5/25/2019

Monday, May 20

STRENGTH

3x15 Back Squat

VENTILATION / PLUMBING

16 Minute AMRAP:
200m Run
10 Burpees (Fit: Bodybuilders)
15 American Kettlebell Swings (Fit: 44/26#, RX: 53/35#, FB: 62-70/44-53#)


Tuesday, May 21

VENTILATION / PLUMBING

For Time (25 Minute Time cap):

Buy-in: 1000m Row
30 Pull-ups (Fit: Banded/2x Ring Rows, RX: Kipping, FB: 12 Bar Muscle-ups)
60 Push-ups (Fit: Knee/Box, RX: Standard, FB: w/Weightvest)
90 Air Squats (FB: Goblet/w/Weightvest)
Cash-out: 1000m Row


Wednesday, May 22

INTERVALS

4 Rounds (2:00 Work/1:00 Rest)
Slamballs (Fit: 30-35/20-25#, RX: 40/30-35#, FB: 50/40#)
Box Jump Overs (Fit: 20/16", RX: 24/20", FB: 30/24")


Thursday, May 23

STRENGTH

5x8 Double Dumbbell Rows

VENTILATION / PLUMBING

3 Rounds For Time:
400m Run
15 Ring Dips (Fit: Banded/Bench, RX: Strict)
14 Pistols (Fit: 28 Assisted Pistols)


Friday, May 24

STRENGTH

20 Minutes To Find:
Heavy 2 Rep Touch-and-Go Power/Squat Clean

VENTILATION / PLUMBING

12 Minute EMOM:
3 Power Cleans
*@ 80% of 2 Rep Touch-and-Go Weight*


Saturday, May 25

PARTNER WOD

Part A
"Panic Breathing" (For Time):
500-400-300-200-100m Row
Kettlebell Front Rack Hold (Fit: 35/18#, RX: 44/26#, FB: 53/35#)

Part B
Double Tabata (:20 Work, :10 Rest):
Plank
Hollow Hold