Friday- May 1st

May 1, 2020

Weekly Warm-Up: 1-2 Sets

  + Today's Warm-up Movements:

          *3 Touches x 5

          *Push-ups x 10

 

 

A. Four sets of:

Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these)

Rest 90 seconds

Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

Rest 90 seconds

 

 

B. With Equipment 

“Sandpaper”
With Equipment
AMRAP 12:00

2 Deadlifts   (135/95)
2 Wall Balls
100m Run/125m Row
4 Deadlifts

4 Wall Balls

100m Run/125m Row

6 Deadlifts

6 Wallballs

100m Run/125m Row

Continue to Add (2) Reps to DL + WB Per Round

 

 

B. Without Equipment

“Sandpaper”
AMRAP 12:00

2 Odd Object Clean and Jerks 
2 Odd Object Thrusters
30 Line Hops 
4 Odd Object Clean and Jerks 
4 Odd Object Thrusters
30 Line Hops 
6 Odd Object Clean and Jerks 
6 Odd Object Thrusters
30 Line Hops 

Continue to Add (2) Reps to Dumbbell Movements Per Round

 

 

C. Buy-Out

Pigeon Stretch x 2:00 each
Quad Smash x 1:00 each

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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