Wednesday, May 11 “Air Force”

Wednesday, May 11

Mobility: Hips/Hams

Strength: Deadlift 5×5, rest 2:30

Super Set: 2 Rope Climbs after each set of Deadlifts

Metcon: “Air Force”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squat

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.




Monday, May 9 “AMRAP 29 minutes”

Monday, May 9

Mobility: Hips

Strength: EMOM 16 minutes

Odd minutes: 2 Strict Pull-Up+2 Strict Toes to bar

Even minutes: 1 Wall Climb+10 second Handstand Hold

Metcon: “AMRAP 29 minutes”

AMRAP 5 minutes:

20 Walking Lunge

20 Kipping Toes to bar

Rest 3 minutes,

AMRAP 5 minutes:

15 Air Squat

15 Kipping Pull-Up

Rest 3 minutes,

AMRAP 5 minutes:

10 Back Squat 135/95 – USE RACKS

10 Hand Release Push-Up

Rest 3 minutes,

AMRAP 5 minutes:

5 Front Squat 135/95 – USE RACKS

5 Burpee