• Saturday, 05.21.22

    Team Saturday

    Running clock

    3 rds

    1k run (broke up by 400/400/200)

    21 kb swings (each) 70/53

    12 t2b each

    Into,

    60 clean and jerks 135/93

    120 wall balls

  • Friday, 05.20.22

    A. E2MOM x 8 sets

    3 tng power cleans + 2 hang squat cleans + Jerk

    *ascending as you go. Volume is focus

    *look at prior weeks #’s for complex

    B. AFAP

    RX

    10 squat snatch 135/93

    15 burpee BJO 30”

    15/12 ring muscle ups

    15 bbjo 30”

    10 squat snatch 135/93

    *modify weight accordingly.

    *modify to power snatch + OHs or straight to squat cleans for squat snatch

    *ring muscle ups modify to burpee c2b pull-ups

    ///

    Post class

    A. Deadlift – heavy 5 rep

    B. Bike / Sled

    20/15 cal echo

    75’ heavy sled push

    Rest / recover x 5 working sets

  • Thursday, 05.19.22
    #tbt

    A. Emom x 24

    Min 1: :45 hard runner

    Min 2: 2 muscle ups + 4 hspu + 6 Russian swings ahap

    Min 3: :45 hard rower

    Min 4: 3 db devils press + 6 db box step overs : ahap

    B. Team:

    AMRAP 10

    6 deadlift (one partner does 6, then other does 6

    5 hang power clean (one partner does 5, then other )

    4 shoulder to overhead (same as above)

    30 double unders (each – same as above)

    20 bar lateral burpees (break up however)

  • Wed, 05.19.22

    WL Wed

    A. Split Jerk Wave

    3.2.1.3.2.1.3.2.1

    B. Back Squat 5RM + 1-2 x 5 @90%

    ///

    Post class

    A. 10-20-30-40

    Cal ski

    Wall balls

    50’ HS walk

    B. Bent over barbell row 5 x 10

    C. 10–15 min core work

  • Tuesday, 05.18.22
    #teammatetuesday ; the first bite of some magical cupcakes 😂

    A1. 5 clean pulls / speed deadlifts (not tng) + 4 hang power clean

    A2. 10-15 ghd sit-ups

    4-5 target working sets. building to heavy on complex

    *18 minutes

    B. Sets

    18/14 cal row

    21/16 cal c2 bike

    14 alt Db snatch ahap

    Rest 3 minutes btwn

  • Monday, 05.17.22

    Monday “Murph” Prep

    ***Bring vests today if planning to use a Vest for Murph.

    A. Cyclical Pull-up Skill Session

    Strict ——>Kipping ——-> Butterfly

    B. For time:

    800m run w/ vest

    Into,

    5 rds w/ Vest

    5 pull-ups

    10 push-ups

    15 air squats

    Into,

    1k run w/ Vest

    Into,

    6 rds without Vest

    5/10/15 ^

    Into

    1200m run without Vest