Wednesday, 05.17.23 – Health & Sport

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Press & SL hinge strength + AMRAP 2 rounds as warm-up: 15m forward bear crawl 15m backward bear crawl 15 Russian kettlebell swings + Every 3:00 for 15:00 (5 sets): 3-2-1-1-1 close-grip bench press 6-10 slow & controlled steps DB death march *build to a heavy (max?) final bench single + For time: 20 ground-to-overhead,
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Tuesday, 05.16.23 – Health & Sport

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Squat/pull intervals + DB sprint chipper 3 rounds as warm-up: 20 single-unders 10 prisoner walking lunges 5-10 scap pull-ups + 6 sets: 2:00 of [5-10 strict pull-ups (or 1-5 bar muscle-ups or 5-10 toes-to-bar) + 10 heavy and/or high wall balls + calories in remaining time] :60 rest *build from easy to moderate for the
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Monday, 05.15.23 – Health & Sport

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Hinge & press strength + AMRAP 3 rounds as warm-up: 10 alternating single-leg prisoner good mornings 5 table hold to L-sits + Every 3:00 for 15:00 (5 sets): 2 snatch-grip deadlifts, 31X1 4 dual DB shoulder presses – your choice seated/standing/Z + For total burpees: 3:00 of [30/25 calories + burpees in remaining time] :60
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Saturday, 05.13.23 – Health & Sport

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Partner stuff 10:00 dynamic mobility work – coach-led + AMRAP in 25:00 w/a partner: 250m row 25 double-unders 250′ shuttle run 500m/50/500′ 750m/75/750′ and so on… *one partner working at a time, trade off as desired + bis/tris/abs of choice or easy walk cool-down
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