MONDAY, MAY 23
Coach Jess Workout #4
For time:
50 wall ball (20/14)
40 dual DB front rack lunge (2 x 50/35)
30 burpee
20 dual DB thruster (2 x 50/35)
10 squat snatch (155/105)
20 handstand push-up
30 clean and jerk (155/105)
40 dual DB push press (2 x5 0/35)
50 cal bike/rower
TUESDAY, MAY 24
METCON
AMRAP 25:
175m carry*
30/24 calories**
-Rest 2:00-
*Perform a different carry each round. Rotate through the three variations below. No Rx weight, choose a weight that best suits you for the day.
1. Farmer carry (dual KBs)
2. Single-arm front rack carry (single KB, switch arms as needed)
3. Single-arm overhead carry (single KB, switch arms as needed).
**Use a different machine each round. The calorie count is fixed, so some rounds will be longer than others depending on what machine you are on.
WEDNESDAY, MAY 25
Strict Gymnastics Benchmark 1 – Pull-Ups & Dips
For time:
21-15-9
Strict pull-ups
Strict ring dips
Using this as a benchmark so perform Rx if you can. Scaled to a banded version if needed and remember to use the same scale when retesting. Note the number of reps completed if you get capped.
Push and Pull Part 2
3 sets:
12 top down DB bench press, alternating (6/arm)
6/6 single-arm ring row
THURSDAY, MAY 26
STRENGTH – 2-Pos Clean
Every 2:00 x 6:
Hang clean + clean
(1+1)
Build to today’s heavy set. Barbell may be dropped after the hang clean. These should be squat cleans (unless you have a reason not to).
METCON
AMRAP 12:
10 hang squat clean (115/80)
20 abmat sit-up, or 15 GHD sit-up
40 double-under
FRIDAY, MAY 27
METCON
5 rounds:
5/4 ring muscle-up
12 single-DB shoulder-to-overhead (70/50)
200m run