WEEK 20: May 15- May 21

We have some sunny weather ahead, so bring your running shoes as we will be running on Wednesday, and another running workout on Saturday. On Tuesday we have a repeat benchmark workout “The Chief”, and a partner assault bike workout on Friday. We also have some strength workouts featuring the bench press, front rack lunges, and a 10 mins window to build to a heavy squat clean on Sunday. See you all at the gym!

MONDAY – May 15

Strength

Floor Press 8-8-8-8
then
Bench Press 3-3-3-3 (Heavy)

WOD

4 Rounds
5 Deadlifts (Heavy)
20 Calorie Row

Finisher

2 Rounds
20 TRX Pikes

TUESDAY – May 16

Strength

Bent Over Row 8-8-8-8
Weighted Step Ups 8-8-8-8 per leg

WOD

“The Chief”
5 Rounds
Max Rounds in 3 Mins
3 Power Cleans (135/95lbs)
6 Push Ups
9 Air Squats
*rest 1 mins

WEDNESDAY – May 17

Conditioning

2 Rounds
900M Run
*rest 3 mins

WOD

3 Rounds
30 Burpees
21 Kettle Bell Swings
12 Pull Ups

THURSDAY – May 18

Conditioning

3 Rounds
350M Row
20 Ball Slams
*no rest in between in each round

WOD

7 Rounds
1 Mins Max Sumo Deadlift High Pull (75/55lbs)
1 Mins Max Push Press (75/55lbs)
1 Mins Max Double Unders
1 Mins Rest

FRIDAY – May 19

Strength

Front Rack Lunges 8-8-8 per leg
*monster walk the distance of the gym and back after each set of lunges

WOD

Teams of 2
Complete 200 Calories on the Assault Bike

SATURDAY – May 20

WOD

3 Rounds
20 Front Squats (95/65lbs)
Run the block

Finisher

2 Rounds
25 Sit Ups
25 Hanging Knee Raise

SUNDAY – May 21

Strength

10 Mins
Build to a heavy squat clean

WOD

21 Mins EMOM
0-7 Mins: 4 Squat Cleans
7-14 Mins: 8 Push Press
14-21 Mins: 8 Burpees over the Bar