Weekly Programming: May 4th – May 9th

Monday

Skill / Strength
4 sets of Max Weighted Single Leg Box Squats or Pistol Squats
Superset with 5 Nordic Negatives

WOD – AMRAP 20 minutes “Cindy”

15 Air Squats
10 Push-ups
5 Pull-ups

Tuesday

WOD - 4 Rounds For Time

28 Alternating DB Snatches
14 Wall Ball Shots
7 HSPU’s

Accessories - 3 Rounds

Max Hollow Hold
15 DB Lateral Raises

Wednesday

Strength/Skill

4 sets of Max Strict Ring Muscle-ups or Weighted Ring Pull-ups (10/5kg)
Max L-sit

WOD - For Time

7 - 5 - 3 - 5 - 7 Right Arm DB Hang Clean N Press
7 - 5 - 3 - 5 - 7 Burpees over DB
7 - 5- 3 - 5 - 7 Left Arm DB Hang Clean N Press
7 - 5 - 3 - 5 - 7 Burpees over DB

Thursday

Stations - 2 minutes each station, 1 minute rest

1) Max Kcal AirBike
2) 10m Sled Push & 20m Burpee Broad Jumps
3) Max Kcal Row
4) Burpee Box-overs
5) Max Kcal SkiErg
6) Max Box Jump-overs
7) 400m Run
8) Max Double Unders
9) Max Goblet Lunges
10) Max DB Romanian Deadlifts

Friday

WOD - TEAM OF 2 - AMRAP 18 minutes

Share as you wish
30 DB Bench Presses
20 DB Front Rack Squats
10 Burpees - over - bench

Accessories - 3 Rounds

Max Wall-sit
Max Tiger-bent Push-ups

Saturday

FOR TIME - TEAM OF 2 - 5 Rounds

400m Team Run
40 Wall Ball Shots (share as you wish)
20 Burpee Pull-ups (share as you wish)
10 alternating D-Ball Cleans
5 Rope Climbs (share as you wish)