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Workouts for 5/17 - 5/23

Monday 5/17


200M OH Carry

2 mins of DH Pull-ups for Max Reps

1 min off

200M Rack Carry

2 mins of Ring Dips for Max Reps

1 min off

200M Farmer Carry

2 mins of Goblet Squats

1 min off

Back to the top of the order

Rest Intuitively during the 2MINS of rep accumulation.

OH Carry: Light #

RACK Carry: Moderate #

FARMER Carry: Heavy #

MODS: Banded Pull-Ups, Ring Rows, Push-Ups, Air Squats

Tuesday 5/18

Front Squats

3 reps for 6 sets for load

*Ok to use rig & partner up - as long as athletes are comfortable sharing equipment and space. If you choose to not use the rig, you’re more than welcome to use the barbell and clean from the floor each set. 2 x DB/KBs are also a great option to build up in weight.


5 Rounds For Time:

12 Thrusters (No more than 75/55# on the bar)

200m Sprint

*Rest 1 minute between rounds.

Wednesday 5/19

3 Rounds

1 Min @ each Station for Max Quality Reps or Hold



20 Walking Lunges (ADV: Goblet Lunges)

10 Burpees

200M Run

Thursday 5/20

“Strict Cindy” and then some…

AMRAP 20 Mins

5 Strict Pull-ups

10 Push-ups

15 Air Squats

200M run or 20 Cals on the machine of your choice.

Want More?

3-4x Bottoms up KB Rack Hold Per side (AHASP)

Friday 5/21


5 Min Max Consecutive Double Unders



On the Even minutes (0,2,4,6,8…..) perform:

6 Deadlifts

6 Hang Power Cleans

6 Shoulder to OH

*Ascend in Weight until it’s challenging for the given reps and stay there for the duration of the 20 mins



KB Swings

Double & Single Unders x 3

Notes: Work on some strength/skill development and focus on making all the movements quality! Doubles and Singles will both be x 3 so 63,54,45,36, 27,18,9,3

Saturday 5/22

9AM - Coaches Choice

Sunday 5/24


20 min AMRAP:

10 Push press

10 KB Swings

10 Box jumps


Core Circuit

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