top of page

Week of May 31, 2021

Monday

Murph or not Murph


Tuesday

A. Front Squatx6x2@60%, x5@65%,x3@70%

B1. Deficit push ups x 5-7 x 5 sets **low as possible

B2. False grip ring hang by feel x 5-7 sets


5 rounds

10 T2B

8 r/arm db thruster

8 l/arm db thruster

50 double unders


Wednesday

A. Snatch Balance+OHS (hold the bottom position for 3 seconds) x3x4

B1. Strict HSPUx 3-4 sets **any height that you can come back up solid with shoulder width hand position and tripod in bottom (buggy shoulders or new...PUSH UPS)

B2. Mixed grip high pull chin up cluster 1.1.1.1, alternate grip each rep x 3-4 sets (no pull up? ring rows)

10 rounds

Row 100M

10 Push Ups

1 Snatch@heavy


Thursday

A. Power Clean+Clean (1+2)@60%x2, @65%x2 OR Deadliftx5x8@57% NOT BOTH!

B1. Arch Hold with PVCx30 Secx3

B2. Good Morningx6x3@25% of Back Squat


6 minutes on the clock

50 Hang Power Cleans 95/65

AMRAP box jump overs


Rest 3 minutes


6 minutes on the clock

50 Deadlifts 135/95

AMRAP bar facing burpees


Friday

A. Back Squatx8@60%, x6@65%,@70%x6x2

*in between each set

10 hollow rocks

10 sec hollow hold

10 sec leg lowering abs x 3

B. Rope Climb work+DU Work

2 rounds

400M Sandbag Run

50 FT Sandbag Lunge

400M Run

50 FT FR Lunge

30 Cal AB

50 FT OH Walking Lunge


SATURDAY

Teams of 2

AMRAP 18

9 Burpees

12 STO

15 KBS

NO REST INTO

AMRAP 18

150 M Row

7 Deadlifts

30 DU


SUNDAY

EMOM 30

Minute 1-45 sec Row

Minute 2-45 sec Bike

MInute 3-45 sec Ski

Minute 4-45 sec run

Minute 5 OFF

115 views0 comments

Recent Posts

See All

Nov. 6-Nov. 11

Monday A. Back Squatx5x5@65%-pause for 2 seconds in the bottom of the first two reps B. Barbell Good Morningsx12x3 C. Bulgarian Split Squatsx12/legx3 4 sets 20 DB Snatch 20 Box Jump Overs 20 GHD Sit U

Oct 23-Oct 30

Monday A. Back Squatx10x3@65% then x5x1@80% B. 16 Back Rack Lungesx3 15 min amrap 12 GHD sit ups 50 crossovers 12 KBS 7 BarMU Tuesday A. Snatch Deadlift+Snatch Pull+Power Snatch+Snatch-light B. 3 pos

Oct 16-Oct 22

OK! Back on track.... Monday A. Back Squatx3x3@65% B. 5 Max Height Box Jumpx3 Every 10 minx3 sets 500M Row 1000M Bike ERG 500M Ski 400M Run Aim to be on each machine 2 minutes, adjust distance if you

bottom of page