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…

Details

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

Monday 5/22

Monday
Olympic Training
Clean complex
EMOM X10 Minutes
Minuets 1-5 Perform
1 Take off + 1 Hang position + 2 Cleans
*Squat or Power
Minutes 6-10
1 Take off + 1 Hang + 1
Clean

Workout of the day
2 Rounds
400 meter run
25 Hand Release Push-ups
400 meter run
25 Toes to bar

Friday 5/18

Conditioning :Run Intervals
800 meter run
Rest 2:00
600 meter run
Rest 1:30
400 meter run
Rest 1:00
200 meter run

Workout of the day
For Time
25 Double unders
30 Power Snatch Rx65/45# Rx+75/55#
25 Double unders
20 Power Snatch
25 Double unders
10 Power Snatch

Thursday 5/17

Strength: Front Squat
7X3 *3 second pause*

Workout of the Day
3 Rounds
12 Toes to Bar
8 Dumbell Hang Cleans 40/25# RX
4 Dumbell Front Squats 40/25# RX
*Rest 1 Minute*

Details

Wednesday 5/16

Strength Training

EMOM x10
*Alternating*
Strict Handstand push-ups or Weighted push-ups or Push-ups Alternate with
Strict weighted Pull-ups /Strict pull-ups/Ring rows
Workout of the day
12 Min AMRAP
15/12 Calorie Row
12 Push Jerk 95/65 Rx
105/75 Rx+

Tuesday 5/15

Tuesday
Workout of the day
100 Double Unders
50 Sit-ups
25 Med-ball Squats Cleans Rx 20/14#
80 Double Unders
40 Sit-ups -ups
20 Med-ball Squat Cleans
60 Double Unders
30 Sit-ups
15 Med-ball Squat Cleans
40 Double Unders
20 Sit-ups
10 Med-ball Squat Cleans
20 Double unders
10 Sit-ups
5 Med -Ball Squat Cleans

Monday 5/14

Strength :Deadlift
7×2
Workout of the day
10 Min AMRAP
6-8-10-12-14-16 –
Renegade row Rx 35/20# 45/30 Rx+
3-6-9-12-15-18-
Burpee box jumps Rx 24/20” Rx+ 30/24”