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Workouts Week of 5/20/2024

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Monday, May 20th

A1) Goblet Squats - 5 x 15, increasing

A2) Weighted Push-ups - 5 x 10, increasing

A3) Weighted Pull-ups - 5 x 5, increasing


B) Tabata:

Assault Bike



Tuesday, May 21st

A) Every 90 seconds, complete 5 rounds of each, increasing through each movement

1. Strict press - 5 x 3

2. Push press - 5 x 2

3. Push Jerk - 5 x 1


B) Run 1 mile for time


Wednesday 5/22 and Friday 5/24:

A) Max effort plank


B) "Annie"


Double Unders



Thursday, May 23rd

A) Bear complex - 7 x 3

1 rep is:

Hang power clean

Front squat

Shoulder to overhead

Back squat

Behind the neck shoulder to overhead


B) 12 min AMRAP

20 American KB swings

15 Box jumps


Saturday, May 25th


1 mile run

100 Pull-ups

200 Push-ups

300 Squats

1 mile run


*Sequential or partitioned reps*

**Weight vest or without**

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