Friday 6/7
Strength Olympic
Jerk : off Power/Split
3-3 -2–2-1
Workout of the day
4 Rounds
16 Single Arm Dumbbell Hang Clean&Jerk Rx 40/25# Rx+50/35#
9 Burpee BroadJump
12 V-Up sit-ups
Tuesday 6/5
Workout of the day
For time-
*At the top of every Minute 10 Wall balls 20/14lb*
10Wall balls
35 Hang Power Snatch 75/55# Rx+ 95/65#
70 knees to chest
*weighted*
200 double unders
** Weighted Knees to chest use Med-ball **
Monday 6/4
Workout of the day
21-15-9
Calorie row
Deadlift Rx 225/155 Rx+245/185
Pull-ups Rx+ Chest to bar
Accessory:
3 Rounds NFT
50’ Farmer Carry *Hasp*
15 Superman’s
12 Dumbbell Hammer curls *6 each Arm Hasp*
Friday 6/1
Strength: Bench Press
1×15
Workout of the day
3:00
21 calorie row
Max Wall-balls Rx20/14# Rx+24/10#
Rest 3:00 min
3:00
18 Calorie Row
Max Wall-balls
*Rest 3:00 Min
3:00
15 Calorie Row
Max Wall-balls
Wednesday 5/30
Strength: Deadlift
*sumo stance*
5×3
Workout of the day
18-16-14-12-10-8 -6-4-2
Dumbbell Snatch Rx 40/25 Rx+ 50/35
AB Matt Sit-ups
Tuesday 5/29
Workout of the day 12 min AMRAP 400 meter run 15 box jumps 15 ring rows 20 DB Single Arm Strict press Rx 35/20 Rx+45/35 *rest 3 minuets * 10 min AMRAP 200 meter run 10 Box Jumps 10 DB Single Arm Strict Press Post Murph Workout 15 min stretch & mobilization NFT 20 min…
Friday 5/25
Strength/Accessory
Back
3 Rounds
Not For Time
5 Pendlay Row
5 Seated Good mornings *Weighted*
10 Banded Lat pull downs
10 Barbell Curls
Workout of the day
8 Minute AMRAP
10 Kettlebell High-pull
Rx 53/35# Rx+70/53#
10 Box Jump-overs
Rx 24/20” Rx+30/24”
40 Double Under
Thursday 5/24
Strength: Bench Press
7×2
Workout of the day
600 meter run
Then 5 Rounds
5 Muscle-ups
7 Snatches Rx 95/65#
Rx+ 105/75#
Finish 400 meter ru
Tuesday 5/22
Tuesday
Strength /Accessory
3 Rounds *Not for Time*
8 Floor seated Dumbbell Press
10 Dumbbell Side Laterals
5 Plate Front Raises
15 Banded Scapula Retractions ( Pull a-parts)
Workout of the day
12 Minute AMRAP
7 pull-ups
7 Deadlifts Rx 185/135# Rx+205/155#
7 Lateral Burpees