monday, May 11, 2026

Monday

5/11/2026

A. EMOM x8 min

    min 1: 8 Seated DB shoulder press

    min 2: 12 front rack reverse lunges @ 105#/75#+

rest 2:00

B. EMOM x8 min

     min 1: 8 HEAVY alternating DB snatches

    min 2: 1-3 rope climbs 

C. 8 minute AMRAP

Run 800m buy in

AMRAP remaining time

3 s2oh @ 135#/95#

3 burpees

*add 3 reps each round

Essentials 

A1. Back squat 

6,6,4,4

-increasing loads based on last weeks set 

A2. Dual KB front rack carry x1 min

+

B. 6 min AMRAP

12 DB renegade rows 

10 reverse lunges 

 8 hanging knee raises  

Rest 2:00

6 min AMRAP

100m run 

12 medball ground to overhead 20/30#

12 ab-mat sit-ups