Monday 5/29/2017 – Memorial Day

Tuesday 5/30/2017
1. EMOM 10 minutes
ODD: power snatch #155 x5
EVEN: strict deficit parallete handstand push-ups x3
2. Back Squat Pause at the bottom triples | #205,235,255,275,295
3. Running Clock Workout
a) 2 rounds of 15 chest to bar pull-ups + 15 toes to bar | 2:28
rest 3 minutes
b) 20 cal bike + 50 wall ball shots #30 + 20 cal row + 50′ handstand walk | 12:08
rest 2 minutes
c) 500m run + 30 thrusters #115 | 19:36

Wednesday 5/31/2017
1. Axle Bar Clean and Jerk | #175 2×3,195 1×3,215 3×2
2. Banded Deadlifts 5×5 #225,245,275,275,275
3. 5 rounds for time:
50 double unders with Zeus rope
10 burpee bar muscle ups | 14:37
4. Accessory Work:
DB BENCH #100’s 3×5
BACK EXT with DB ROW 3×10

Thursday 6/1/17 – On shift at the Fire station

Friday 6/2/17
1. EMOM 20 minutes
ODD: 8 calories Assault Bike
EVEN: Snatch Doubles #75,95,115,135,145,155,165,175,185,190
2. 20-15-10 GHD Sit-ups and 15 ring muscle ups (not for time)

Saturday 6/3/17
EMOM 32 minutes
Minute 1 – 10 calories Ski Erg
Minute 2 – Squat Clean and Jerk x2 #95,115,135,155,175,195,215,225
Minute 3 – 10 calories Row
Minute 4 – 10 toes to bar

ElkShape Partners
Bohning Archery
Caribou Gear Game Bags
Hoyt Achery
Mtn Ops
Vortex Optics
Exo Mountain Gear
Option Archery
Easton Archery
Sitka Gear
FHF Gear
Kenetrek Boots
OnXmaps
Elk Shape Youtube Channel
Elk Shape BOOK
Phelps Quality Game Calls

Instagram0
YouTube4k
YouTube
Facebook0
Facebook
RSS49