May - 2020

BOOK FREE INTRO

Sunday 5/24/20 - Memorial Day Eve

Saturday 5/23/20 - "Christine"

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

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

Wednesday 5/20/20 - 3 AMRAPs

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

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

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

Sunday 5/17/2020 - 3 WODs

Saturday, 5/16/2020 - Hearts on Fire

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

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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