Benchmark Monday, 15 May

WARMUP

3 Person Relays:
– Sprint → 5 Squats
– Inchworm → 5 Sit Ups
– Bear Crawl → 6 Jumping Lunges
– Crab Walk → 5 Jumping Jacks
– Frog Jumps → 5 Push Ups

 

BENCHMARK MONDAY – DIANE

21, 15, 9
– Deadlift (225#/155#)
– Handstand Push Ups  (Rx = head & hands at same level)

 

STRENGTH/POWERHOUSE

4 Round EMOM – Every 2 Minutes on the minute:
– 6 Strict Press
– 30-45sec Hollow Hold
– 30-45sec Plank Hold

Wednesday

WARM UP

3 rounds
– Jump Rope – (1: 30 singles; 2: 30 left leg; 3: 30 right leg)
– 10 Go Throughs
– 10 Around the Worlds (5 each direction)
– 10 Push Ups

– 40 Double Unders (or attempts)

 

Strength

10 min EMOM
– 2 Strict Press (work up to a heavy double)

Follow immediately with:

10 min EMOM
– 2 Push Press (work up to a heavy double)

 

WOD

8 min AMRAP
– 40 Double Unders
– 10 Handstand Push-ups
– 20 Kettlebell Swings, 55/35 lbs

 

Friday

WARM UP

3 Laps
5 Walking Lunges (per leg)
5 Push ups
2 Laps
5 Walking Lunges
5 Push ups
1 Lap

MOBILITY

Wall Slides
Shoulder stretches
Quadruped Thoracic Spine Rotations
3 Position Hamstring Stretches

WOD

EMOM
– Every minute on the minute for 5 minutes: Deadlift (225/155#)
– Rest 2 minutes
– Every minute on the minute for 5 minutes: Power Clean (165/115#)
– Rest 2 minutes
– Every minute on the minute for 5 minutes: Bent Over BB Rows (135/85#)
– Rest 2 minutes
– Every minute on the minute for 5 minutes: Strict Press (95/65#)