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SUNDAY 1st May
REST DAY

MONDAY 2nd May
Strength (WEIGHT)
Squat clean and jerk
20min – 2 rep max

Conditioning (TIME)
Benchmark
“Jackie” (15min cap)
For time:
1km row
50 thrusters (20kg)
30 pull ups

TUESDAY 3rd May
Strength (WEIGHT)
Bench press
15min – 1 rep max

Conditioning (ROUND+REPS)
Indian file (16min):
10 bench press (60/40)(50/30)(40/25)
1 rope climb
200m run

WEDNESDAY 4th May
Strength (WEIGHT)
Back squat
16min – 8 reps every 2mins (heavy)

Conditioning (ROUNDS+REPS)
Metcon – 18min amrap
20 push ups
20 power cleans (30/20)

THURSDAY 5th May
Conditioning (REPS)
Chipper – 35min cap
80 deadlift (60/40)(50/30)(40/25)
80 hspu
80 sdhp (40/25)(35/20)(30/15)
80 ab mat sit ups
80 front rack lunge (bar only)
80 double unders
*any order, partition as needed

FRIDAY 6th May
Strength (WEIGHT)
Snatch
15min – triples (heavy/good form)
Snatch deadlift
5min – triples (heavy/good form)

Conditioning (ROUNDS+REPS)
Metcon – 9min amrap
12 O/H squat (45/30)(35/25)(30/20)
6 toes to bar

SATURDAY 7th May
MYSTERY SATURDAY

SUNDAY 8TH May
REST UP

MONDAY 9th May
Strength
Front squat (floor) + strict pull ups
18min – 4 reps of each, go every 2min (heavy)

Conditioning
Metcon – “partner DT”
14min amrap
12 deadlift (70/50)(60/40)(50/30)
9 hang cleans
6 s.t.o
*alt movements with partner

TUESDAY 10th May
OPT-1:
Gymnastics skills
20min open forum
OR
OPT-2:
Row
20min – interval training

Conditioning
Metcon – 12min
6 hspu
8 box jumps
10 alt s/a kb high pull (24/16)(20/12)(16/10)
*box jump increases in height

WEDNESDAY 11th May
Strength
Deadlift
20min – 7,7,7,5,5,5,3,3,3,1,1,1 (sub max)

Conditioning
Benchmark
“Helen” – 15min cap
3 rounds of:
400 run
21 kb swing (24/16)(20/12)(16/10)
12 pull up

THURSDAY 12th May
Strength
S.t.o complex
16min – 2 strict/3 push press/4 jerk (max)

Conditioning
Metcon – 16min (partnered)
10m Double kb front rack lunge (24/16)(20/12)(16/10)
200m run/row/ski/assault bike

FRIDAY 13th May
Strength
Pause backsquat
20min – 5 rep max (3sec pause)

Conditioning
Metcon – 10min amrap
12 snatches (40/25)(35/20)(30/15)
2 rope climbs (red line)

SATURDAY 14th May
MYSTERY SATURDAY

SUNDAY 15th May
REST UP

MONDAY 16th May
Strength (WEIGHT)
Snatch
10min – 2 reps on the minute (sub max)
Conditioning (TIME)
Heavy metcon – 20min amrap
Min 0-5:
2 rounds of
15 push press (40/25)(30/20)(25/15)
15 pull up
Min 5-10:
2 rounds of
12 push press (50/30)(40/25)(30/20)
12 pull ups
Min 10-15:
2 rounds of
9 push press (60/35)(50/30)(40/25)
9 pull ups
Min 15-20:
2 rounds of
6 push press (70/40)(60/35)(50/30)
6 pull ups

TUESDAY 17th May
Conditioning (ROUNDS)
30min EMOM
a) 8 heavy lunges
b) 8 burpee box jump
c) 8 b/b sdhp
*weights TBA
Midline (NO SCORE)
Hollow hold/rock 4x20sec
weighted plank 4x30sec

WEDNESDAY 18th May
Strength (TOTAL WEIGHT)
O/H squat
Front squat
Back squat
21min – 8,6,4,2 reps of each squat (submax)
Conditioning (ROUNDS+REPS)
Metcon – 10min (partnered)
10 rope climbs

40 hang squat cleans (50/30)(40/25)(30/20)

160 double unders
THURSDAY 19th May
Strength (WEIGHT)
Floor press
10min – 4 reps on the minute (submax)
Conditioning (ROUNDS+REPS)
Metcon – 18min amrap (teams of 3)
Indian file
10cal row
10 push ups
(rest)

FRIDAY 20th May
Strength (WEIGHT)
Sumo deadlift
20min – 3 rep max
Conditioning (ROUNDS+REPS)
Metcon #1 – 6min amrap
5 thrusters (45/30)(35/25)(30/20)
5 toes to bar
THEN…
Metcon #2 – 6min amrap
10 wallball
10 ab mat sit up

SATURDAY 21st May
MYSTERY SATURDAY

SUNDAY 22nd May
REST DAY

 

 

 

MONDAY 23rd May
Strength (WEIGHT)
Backsquat
12min – 5 reps every 90sec (sub max)

Conditioning (REPS)
Metcon – 20min amrap
(4min on/1min off)
Wallballs 10,20,30,40,…etc.
Snatch 5,10,15,20,…etc.
(40/25)(35/20)(30/15)

TUESDAY 24th May
Team Endurance challenge (REPS)
Teams of 3
10min – row (15cal)
10min – shuttle run
10min – kb farmer’s walk (32/24)(24/16)(20/12)
10min – burpee pull ups

WEDNESDAY 25th May
Strength (WEIGHT)
Deadlift
20min – 5 rep max

Conditioning (ROUNDS+REPS)
Metcon – 13min amrap
12 box jump
9 push ups
6 deadlift (80/50)(70/45)(60/40)

THURSDAY 26th May
Strength+conditioning (WEIGHT)
18min – go round for round with a partner:
3 hang squat cleans
3 s.t.o
*you pick load
*move as many TOTAL kg’s as possible
*must be unbroken rounds

Conditioning (TIME)
Benchmark
“annie” – 12min cap
50,40,30,20,10 of:
Double unders
Sit ups

FRIDAY 27th May
Conditioning
Metcon #1 – 16min amrap (ROUNDS+REPS)
9 toes to bar
18 O/H lunge (50/30)(40/25)(30/20)
-5min break
Metcon #2 – 11min amrap (ROUNDS+REPS)
6 sdhp (same bar)
6 strict hspu
6 strict pull up

SATURDAY 28th May
MYSTERY SATURDAY

SUNDAY 29th May
REST UP

 

 

 

MONDAY 30th May
Strength (WEIGHT)
Snatch
10min – 5 reps every 2min
Squat clean (WEIGHT)
10min – 5 reps every 2min

Conditioning (ROUNDS+REPS)
Metcon – 9min amrap
10 snatches (45/25)(35/20)(30/15)
10 burpees over the bar

TUESDAY 31st May
Strength (WEIGHT BENCH)(WEIGHT ROW)
Bench press + bent over row
20min – 8 reps on each (heavy)

Conditioning (ROUNDS+REPS)
Metcon – 12min amrap
7 toes to bar
14 S/A kb Russian swings (24/16)(20/12)(16/10)
21 box jumps