- 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
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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%
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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