Week of May 11th, 2026

Monday, May 11th- Hinge

A. Clean (BTK)

5x3

B. 12 min AMRAP:

5 pull-ups

10/8 cal row

15 sit-ups

Tuesday, May 12th

6am-12pm: Open Gym

12pm: PUMP

A1. Strict Press

5x5

*compare to 4/14/26

A2. Gorilla Row

5x16 (8/arm)

B1. Chin-ups

3x8

B2. Ring Dips

3x8

C1. Seated curl

3x8

C2. Seated hammer curl

3x8

C3. Diamond push-ups

3x12

D. BB Forearm Twisters

3 each direction

Wednesday, May 13th- Endurance

30 on, 30 off, 5x (30 min)

1. Wall balls

2. Bike

3. Plate G2O

4. Ski

5. Russian kb swings

6. Box jumps

Thursday, May 14th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, May 15th- Squat/Single Leg

A. Back Squat

*compare to 5/6/26

B1. Back Rack Reverse Lunge

5x5/leg

B2. Ab Wheel

5x8

Saturday, May 16th

9am- Olympic Lifting

10am- Mobility/Stability