Monday, May 21st

Strength 12 min EMOM 1 P. Clean + 3 P. Press Conditioning With a partner: 1200 m sandbag run 800 m farmers carry 400 m sled drag 200 m OH lunges steps

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Thursday, May 17th

Strength Seated Single Arm Press 5 x 5/side Bird Dog Row 3 x 10/side Conditioning Teams Of 2: 20 minutes:  Buy in: 2000/1600 m row AMRAP 50 T2B 50 Bar Facing Burpees 50 Thrusters (95/65)

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Wednesday, May 16th

Strength 14 min EMOM ODD: 3 Power Snatch/Clean EVEN: 5 OHS/F. Squat Conditioning 18 min. EMOM 1: 10 Wall Balls + 5 Pull Ups 2: 15 Box Jumps 3: 200 m run

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Tuesday, May 15th

Strength 3 Rounds (15 minutes) ME Holds Wall Sit (Ball between legs) Top of Dip Hold Handstand Hold Conditioning 100-80-60-40-20 DU’s 25-20-15-10-5 Pull Overs 25-20-15-10-5 Deadlifts (155/105)

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Monday, May 14th

Strength TGU 5-4-3-2-1 Conditioning For Rounds and Reps 5 Sets: 3 min. on: 1 min. off 10 Pull Ups 20 Push Ups 30 Split Squats (15/side) 40 Ice Skaters (L + R =1)

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Thursday, May 10th

Strength 3 Rounds :30 Flutter Kicks 10 Weighted Hip Bridges 10 GHD Sit ups or 12-14 Pull Overs Conditioning 5 Rounds 1:00 Bike 1:00 Ball Slams 1:00 DU’s 1:00 Rest

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Tuesday, May 8th

Strength  3 Rounds (15 minutes) :45-:60 plank hold on MB 10 Ring Roll Outs 6 Wall Walks (in reverse) Conditioning 4 minute AMRAP 12 Front Squats 4 Burpee Box Jump Overs 3 minute rest 4 minute AMRAP 8 Front Squats (increasing weight) 4 Burpee Box Jump Overs 3 minute rest 4 Front Squats (increasing weight)…

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Monday, May 7th

Strength Barbell Complex 5 Bent Over Rows 5 Hang Cleans 5 Thrusters 5/side Reverse Lunge Steps 5 Deadlifts *Working to a heavy complex for the day. Conditioning 18 minutes as far as possible… 3-6-9-12-15…. KB Swings Push Ups Row (Calories)

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May Athlete of the Month: Adan Silva

ATHLETE OF THE MONTH ADAN SILVA While some of you may know Adan as the literal ROCK STAR that he is (he is a drummer in a band) he is one in the gym as well! We have had the pleasure of watching Adan become stronger each day not only in ALL of his lifts…

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