7 May

Training Session AM (525a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 12 Reverse Hypers

Rest 2m, x2

B. DB Triplet

C1. DB Russian Twists; 20

*45/60/70

C2. DB Bicep Curls; 12-14 Curls

D. Crossover

E. DB Tricep Extensions

25m AMRAP

F. ēvoFIT Class

60 1-Arm Snatch

40 In-Place Lunges

20 Burpee Over Torpedo

10 Torpedo Twist

20 Burpee Over Torpedo

40 In-Place Lunges

60 Superman Push-Ups

*Begins with and after every movement, run 200m. 

*1 Full Round

Training Session PM (115p)

A. Deadlift; 5x5

*235/285/325/355/385

B. Tested Monday Workout

7m EMOM

10 Cals + 9 Thrusters (75)

Rest 2m

7m EMOM

8 Cals + 7 Thrusters (95)

Rest 2m

7m EMOM

6 Cals + 5 Thrusters (135)

*19 Rounds (Missed 1 on first and 2nd EMOM).