MONDAY, MAY 13th
A. 15:00-30:00
Find 1 RM Power Clean
Suggested sets @ 1RM %'s
8 @ 40%
5 @ 50%
5 @ 60%
3 @ 70-75%
2 @ 80-90%
1 Rep Max Attempt
B. 35:00-60:00
2 Rounds for Time:
50 Double Unders (150 SU)
20 Cal. Row
Sled Push 100ft (.75BW)
50 Double Unders (150 SU)
20 Cal. Bike
Sled Push 100ft (.75BW)
50 Double Unders (150 SU)
20 Cal. Ski
Sled Push 100ft (.75BW)
Scale to: 50-100 SU, 10-15 Cals
Goal Time: ~ 20min
TUESDAY, MAY 14th
A. 15:00-30:00
Find 3RM Push Jerk
Suggested sets @ 1RM %'s
8 @ 35%
5 @ 45%
5 @ 55%
3 @ 65%
3 @ 75%
3 Rep Max Attempt
B. For Reps:
AMRAP 4:
27 Calorie Row, 27 Burpees, 27 CTB Pull-Ups
Rest 4:00
AMRAP 4:
21 Calorie Row, 21 Burpees, 21 Toes to Bar
Rest 4:00
AMRAP 4:
15 Calorie Row, 15 Burpees, 15 Pull-Ups
Scale to:21 reps/ 15 reps/ 9 reps
WEDNESDAY, MAY 15th
A. 15:00-35:00
For Time:
21 Front Squats, 21 KB Swings, 400m Run
15 Front Squats, 15 KB Swings, 400m Run
9 Front Squats, 9 KB Swings, 400m Run
Rx Barbell – 135/95
Rx Kettlebell – 70/53
Scale to: by Load, 200-300m Run, 12-9-6 reps
Goal Time: ~ 15 minutes
B. 40:00-50:00
Tabata Assault Bike
C. 50:00-60:00
6 rounds of Tabata Core:
20 sec Hollow Rocks
10 sec Rest
20 sec Ring Stablization (or Bar)
10 sec Rest
THURSDAY. MAY 16th
A. 15:00-30:00
Find 5RM Overhead Squat
Suggested sets @ 1RM %'s
10 @ 30%
8 @ 40%
5 @ 50%
4 @ 60%
3 @ 70%
5 Rep Max Attempt
B. 36:00-50:00
14 min Alternating EMOM:
Even min: 5 Strict Handstand Push-ups (deficit if needed, goal is a difficult 5 in a row)
Odd min: Max Reps Squat Clean & Jerk 115/75#
Scale to: Pike Push-ups, Strict DB Press Seated
Reps Goal: 5+ per minute SCJ
C. 50:00-60:00
6 rounds:
20 sec MedBall Russian Twists
10 sec Rest
20 sec Flutter Kicks
10 sec Rest
FRIDAY, MAY 17th
"Murph Demarcation"
For Time (with a Partner):
Buy-In:
1000 meter Row
800 meter Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800 meter Run
30 Pull-Ups
60 Push-Ups
90 Air Squats
800 meter Run
20 Pull-Ups
40 Push-Ups
60 Air Squats
800 meter Run
Buy-Out:
1000 meter row
Wear a Weight Vest (20/14 lb), except on the row
Partners run together. For everything else (row, push-ups, pull-ups, and air squats) one partner works at a time; break up the reps between partners as needed.
Scale to: 500m row/400m run, cut reps in 1/2
SATURDAY, MAY 18th
A.
3 Rounds for time of:
150ft Walking Lunge
18 Ring Dips, strict
9 Deadlifts, 70% of 1RM
B.
Coaches Gymnastics Skill Session