Thursday May 30
A) 6 mins to work up to a 1RM strict press
B) 6 mins to work up to a 1RM push press
C) 5 rounds:
10 power cleans 135/95
10 burpees
Wednesday May 29
A) back squats: 10-8-6-4-2 B) Buy in: 100 air squats
5 rounds:
20 box jumps 24/20
20 kB swings 55/35
20 wall balls 20/14
20 sit-ups
Cash out: 100 air squats
Tuesday May 28th
A) 4 sets:
8 Bench Press
Rest 30 Secs
8 Strict Pull-ups
Rest 30 seconds
B) 12 min AMRAP:
6 T2B
9 Pushups
12 Cal Row
Monday May 27th
A) snatch 4-4-4-4-4
B) 20 min amrap:
5 C2B pull-ups
10 bar over burpees
15 wall balls 20/14
20 clean and jerks 115/75
400 m run or 500 m row
Saturday May 25th
Barbell:
A) 12 mins: work to a max set of the following complex:
1 Squat clean + 2 front squats + 1 split Jerk -record max weight-
B) 6 front squats every 2 mins
@ 20X0 tempo x 4 sets. Start at medium weight and add weight every other set working to a tough set of 6
C) for time:
30 hang squat cleans @ 50% of max weight from A
Endurance:
Option A: Murph
Option B: 1/2 Murph
Option C: Broken Murph:
4 rounds
800 m run
25 pull-ups
50 push-ups
75 air squats
Friday May 24
A) 3 sets:
8-10/arm DB Row
Rest 30 seconds
Max reps strict Pull-Ups
Rest 30 seconds
B) “Jenny” 20 min amrap:
20 OH squats 45/35
20 back squats 45/35
400 m Run
Thursday May 23
A) back squats:
3-3-3-3-3 @ 33X1 tempo
B) 4 rounds:
400 m run OR 500 m row
30 wall balls 20/14
20 deadlifts 225/155
10 step down box jumps 24/20
Wednesday may 22nd
WOD
20 push-ups + 1 sit-up
19 push-ups + 2 Sit-ups
18 push-ups + 3 sit-ups ect
20–>1 push-ups & 1–>20 sit-ups
To increase difficulty men wear 20lb weighted vest and women wear 14lb weighted vest
Tuesday May 21st
A) A) 6-6-6-6 push press
B) 5 Sets:
250m Row
5 Squat Cleans 155/105
7 Box Jumps 24/20
9 Deadlifts 155/105
Rest 90 sec
Friday May 17
A) with a 12 min running clock:
“DS Total”
0-4 1RM clean
4-8 1RM push press
8-12 1RM front squat
B) 3 sets for max reps/calories of:
60 seconds of AB for cals
Rest 15 seconds
60 seconds of Push-Ups
Rest 15 seconds
60 seconds of Rowing for cals
Rest 90 seconds