Sunday 5/24/20 - Memorial Day Eve
M-1: Push Jerk
5-5-5-3-3-3-1-1-1 F: Push Press
P: AsRx
S: AsRx M-2: AMRAP 20:00 20 dumbbell weighted lunges
20 dumbbell shoulder presses
200-meter row Notes: Use a pair of dumbbells that total approximately one third of your weight F: Bodyweight Lunges
P: AsRx
S: AsRx
Saturday 5/23/20 - "Christine"
M-1: Snatch
12x1 EMOM Notes: Start at 65%, Build F: 6 Dumbbell Snatches, Alternating. Build to Heavy set of 6
P: Power Snatch + OHS or Squat Snatch
S: Squat Snatch M-2: "Christine"
3 Rounds For Time
Row 500m/Run 400m
12 Deadlifts (bodyweight)
21 Box Jumps (24''/20'') F: Row + KB or Moderate DL + Box Jump or Step ups
P: As Rx
S: 1.5x Bodyweight + 30/24" Box Jump
Friday 5/22/2020 - Beat Your Own Time
M-1: Back Squat
Every 2:00 x 6 Sets
4 Back Squats Note: Working sets should be 75-85% of 1RM F: 6-8 reps; 21x1 tempo
P: As Rx
S: As Rx M-2: With a running Clock: For Time:
15-12-9
Hang Power Clean
Burpee Over Bar then rest at the 8 minute mark - go again & try to beat your first AMRAP! Note: High effort. This should hurt. F: Dumbbell Hang Power Clean + Burpee
P: 115/75#
S: 155/105#
Thursday 5/21/20 - Make a Run for It
M-1: 3 Sets:
8 Dumbbell/Kettlebell Rows per side
:30-1:00 Hollow Hold
60m Farmers Carry (heavy) Notes:
60m is the length of the building M-2: AMRAP 18:00
Run 200m
18 Overhead Bumper Plate Sit Up
6 Man Makers F: Run 200m + 18 Sit Ups + Man Makers
P: 18 OH Bumper Sit Up 25/15# + Man Makers
S: 18 OH BUmper sit up 45/25# + Man Makers
Wednesday 5/20/20 - 3 AMRAPs
M-1: 4-5 Sets: 3 Single Arm Push Press + 3 Single Arm Push Jerk per side 6 Bulgarian Split Squat /leg with :01 hold at bottom (add weight - BB, DB, KB) F: 8 Single Arm DB Push Press each arm + 6 Split Squat /leg [weighted]
P: As Rx
S: As Rx M-2: 3 Sets:
4 min AMRAP
50 Double Unders
21 DB Box Step Over
12 Single Arm DB Shoulder to Overhead (6 per side) -Rest 1 Minute between each AMRAP- Note:
Start up each round exactly where you left off
Score is total Rounds + Reps F
Tuesday, 5/19/20 - Splits
M-1: Deadlift
Every 2:00 x 5 Sets
5 Deadlifts Note:
No touch and go, reset at the bottom. Build up to a challenging weight before beginning the working sets. You can add weight during the working sets, but all should be challenging. F: 8-10 @2020 tempo - building
P: As Rx
S: As Rx M-2: Every 5:00 x 15:00 [3 Sets]
18/15 Cal Row @High Effort
10 Toes to Bar
10 Hang Power Clean @unbroken load Score each set individually F: 12/10 Cal Row + 10 Knee Raises/Sit ups + 10 Russi
Monday, 5/18/20 - Murph Prep
M-1: Every 2:00 x 10:00 [5 Sets]
3 Hang Squat Cleans F: 5 DB Hang Power Clean + 5 Front Squat
P: 3 Hang Power Clean + Front Squat or Hang Squat Clean
S: As Rx Notes: Build up to a challenging weight before starting the 5 working sets. You can build during the working sets, but all should be challenging. M-2: AMRAP 16:00 200m Run 40 Pull Ups 200m Run 70 Push Ups 200m Run 100 Squats 200m Run Score is total Rounds + Reps The Run Counts as 1 rep F: 200m Run + 25 Jumping Pull U
Saturday, 5/16/2020 - Hearts on Fire
M-1: Power Clean for load:
Every 90 sec:
1-1-1-1-1-1-1-1 Start at 65%, build F: 8x5 Hang Power Cleans
P/S: Build to 1RM M-2: 12 min AMRAP “Hearts on Fire”
40 Double Unders
20 Single Arm DB Front Rack Reverse Lunge, alternating
20 DB Power Snatch, Alternating F: 100 Single Unders + 20 Lunges + 10 Russian KBS
P: As Rx: 50/35#
S: 40 Dubs + 20 Single Arm OH DB Lunge +20 DB Power Snatch 70/50
Friday, 5/15/2020 - Quarter Gone Bad
M-1: Front Squat
In 15 Mins, find today's heavy 3RM F: 10 Goblet Squat [DB or KB] - Build @30X1
P: As Rx
S: As Rx M-2: "Quarter Gone Bad" 5 Rounds For Total Reps
:15 - Thrusters
Rest :45
:15 - Strict Pull-Up
Rest :45
:15 - Burpees
Rest :45 Fitness:
Dual DB Thruster + Ring Row Performance:
95/65# + Strict Pull Up Sport:
As Rx - 135/95# + Weighted Strict Pull Up
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