5.24.24

Strength
8 Rounds E3M
6 Bench Press
10 Bent Row

Accessory
20 min Bike

5.23.24

Metcon
10 min EMOM
O: 12 GHD Sit-ups (RX+ 15)
E: 10/7 Calorie SkiErg (RX+ 13/9)

Metcon
9 min AMRAP
20/15 Calorie Row
20 Wallballs @ 20/14 (RX+ 30/20)

Accessory
Max Effort Chin-ups x4
Max Effort Bullhorn Dips x4

5.22.24

5.21.24

Metcon
50’ Handstand walk
25 T2B
50’ Handstand walk
50 Alternating DB Snatches @ 50/35
50’ Handstand walk
25 T2B
50’ Handstand walk
CAP programming from 3/30/2024

Accessory
Row 2k
Rest 4 minutes
Row 1k

5.20.24

Metcon
100 Double unders
Then perform,
3 Rounds
10 Front Squats @ 95/65 (RX+ 135/95)
20 Box Jumps @ 24/20”
Then perform,
100 Double unders

At 15-minute mark,

20/15 Calorie Bike
Then perform,
3 Rounds
20 Medball Cleans @ 20/14
20 HRPU
Then perform,
20/15 Calorie Bike

Accessory
Conditioning
800m Run x2
Rest 4 minutes between
RX+: 20/14lb vest