WORKOUTS 4/28-5/3

MONDAY

Metcon

Score Rounds and Reps

12 min AMRAP

6×25′ single db suitcase carry (70/50)

7 single arm db push jerk

7 single arm db push jerk

6×25′ shuttle runs

Conditioning

EMOM 10

Score Reps

6-12 wallballs 20/14

TUESDAY

Weightlifting

Deadlift

6×5
stay at the same weight

Rest 3 minutes each set

WEDNESDAY

Metcon

EMOM 30

max sit-ups

max rope climbs

box jumps 24/20

max cals

1 min rest

THURSDAY

Metcon

Score Time

every 5 minutes for 5 rounds

400m run

FRIDAY

Metcon

Score Time

5 rounds

15 t2b

20 box jumps (24/20)

TC 14

Conditioning

Score Reps

8 rounds

30 sec max burpees to target

30 sec rest

SATURDAY

8:15am open gym-skill and strength

9:15am team wod

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