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SUNDAYS ARE FOR RESTING

Sunday, May 12th, 2019

 

IMG_4561.JPGREST DAY or… Maybe some Active Recovery… as seen above.

REST DAY

 

 

 

 

THIS WEEK AT A GLANCE

Our goal is to help you plan your week, your Open Gym time, and to help bring your weaknesses; whether they be strength, skill or stamina, into balance. Let us know if you have any questions about planning your training and making your time more productive

Monday

1.
“CINDY”

20′ AMRAP
5x Pull-up
10x Push-up
15x BW Squat

2.
“Sorta-tude”

(Shorter version of Ben Bergeron’s ‘Fortitude’)
16 Min EMOM:
ODD: 15/12 Cal Row
EVEN: 15x Burpee
*16 mins versus 20. All the more reason to make this super challenging.

Tuesday

1.
“DIANE”
21-15-9

DL 225/155
HSPU
-15 min cap-
Comp to: 11/6/18

2.
Press x 5

Alt:
– Strict Muscle Ups by 3 (Rx)
– Strict C2B Pullup by 6 (B1)
– Strict Rx Pullup by 5 (B2)

Wednesday

1.
Sq. Cl SWOD

3 Sets of 3 (Singles)
3 Sets of 2 (Singles)
Build to a heavy 1 rep.

2.
3RFT
:
15 x CL 135/95
15x Thr
1000m Run
Cap: 30Min

Thursday

OPEN GYM OR OPTIONS:

Option A
For Time:
1 Mile Run
Rest 5Min
800m Run

Option B
400m Farmer carry
As heavy as possible with the least amount of breaks as possible.

Option C
Death Race” (Here is a video of Cole Sager doing it)
5RFT:
15/10 Cal Bike
10 Burpees

Friday

1.
Tabata Wallballs + 400M Run

(For reps and Time)

2.
“Complex 1”

For Time:
21-18-15-12-9-6-3
DL 95/65
HPC
FS
PJ
20 Min Cap

3.
Sq. Sn SWOD

3 Sets of 3 (Singles)
3 Sets of 2 (Singles)
Build to a heavy 1 rep.

 


RX+
REST

 


STRENGTH BIAS
REST YOUR SWOLE-SELVES

 

 

 

 

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