WEEK OF 5/22/2017

Monday

Strength
Tabata Mash-up
KB Rack Lunges (alternate arms every set)
KB 1 Arm Row

Conditioning (Happy Birthday Jen Simko!)
5 Rounds (w a partner):
22yd Sled Push 1/2 Bodyweight (each person does one)
35 Burpees (split between partners)

Tuesday

Strength
Core Circuit

Conditioning
AMRAP in 15 minutes:
50 Singles or 25 Double-Unders
20yd Suicide
15 Abmat Situps

Wednesday

Strength
EMOTM for 10 minutes:
6 DB Thrusters (go a little heavier than normal)

Conditioning
3 rounds:
Row 300m
20 KB Swings
20 Step ups (no weight)

Thursday

Strength
5 x 15 seconds work/rest:
Jump Squats
Pushups
Rest

Conditioning
Partner WOD (good times)
Run 200m Relay
60 Hurdle Jumps – 30 each
240yd Farmer Carry (alternate every 40yds)
Run 200m Relay