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Programming Week of 240513

Programming Week of 5/13/24

Monday 240513
Open 18.5, Complete as many reps as possible in 7 minutes of:
3 thrusters (100/65#)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Tuesday 240514
Every 5 minutes for 5 rounds:
5 Strict Press (80% 1RM)
15/12 Calorie Bike for time
Post all bike times and any scaling

Wednesday 240515
5 rounds for time:
20/15 Calorie Row
15 Toes to Bar
20 KB Swings (24/16kg 🇺🇸)
Post finish time and any scaling

Thursday 240516
EMOM 16
1- 12/9 Ring Dips
2- 1:00 Handstand Hold
3- :30 H/L-sit accumulation
4- rest
Post number of breaks taken on handstand and L-sit

Friday 240517
For time complete:
600m run
30 MB Squat Clean and toss (20/14#, 10/9ft line)
400m run
30 MB Squat Clean and toss
200m Run
30 MB Squat Clean and toss
Post finish time and any scaling

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

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