Monday
Buy in – 2 rounds – 20/leg Single Leg Skips / 10 Front to Back Press / 5 Snatch Shrugs / 5 Snatch High Pulls / 5 Power Snatch / 10 Banded Glute Bridge
A) Power Snatch 3,3,3,2,1 @ 65-75%
B) Push Press 3,3,3,2 @ 70-80%
Metcon – 10 Min AMRAP
30 Double Unders
15/12 Cal Bike
15/12 Cal Row
15 Burpees (touch target)
Tuesday
Buy in – 2 Rounds – 300m Row / 10 Plate Squats / 10 BB Good Mornings / 3 Broad Jumps
Mobility – 30-45 sec each Calf Smash and Pec Stretch
A) Back Squat – 2,4,2,4,2,4 – 2’s @ 75% , 4’s @ 65-74%
B) Tempo Zpress – 3 x 8 @4121 *if you did it last week try to go heavier
Metcon – 12 Min AMRAP
400m Run
15 Box Jump Overs
15 Push Press (95/65)
Wednesday
Buy in – 3 sets – 12 per side Banded Wood Chops (kneeling) / 10 per side Banded Psoas March / 8 Banded Y’s (Banded Presses) / 60 sec Bike (increase intensity)
A1) Deadlift 6×3 @ 65-75%
A2.1) Floor Press 3 x 10
A2.2) Prowler Push 20m x 3(Heavy)
no rest between Pull and Push/Press 1:30 after Press/Push
B) KB Front Rack Front to Back Lunges x 5 / leg (alternating) x 3 sets
C) 20 Turkish Get ups for time (moderate) (alternating)
Thursday
Warm up – EA Warm up
A) Clean Complex – 7 min EMOM @ 65-75%
- 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat
B) OHS 4 x 10 to a Heavy for the day
C) DB Bent Over Row 3 x 20!! / arm
Friday
Warm up – 5 min to get set up and warm up legs for run
Metcon – “Murph” For time
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
“Scaled Murph”
1 Km Run
75 Pull Ups
150 Push Ups
225 Air Squats
1 Km Run
“Mini Murph”
1 Km Run
50 Pull Ups
100 Push Ups
150 Air Squats
1 Km Run
Saturday
Open Gym 6am – 8am
….Murph…….
May 29, 2019
