MONDAY 5.23.22

Front Squat 1RM - 20 Minutes

5@50% - 4@60% - 3@70% - 2@80%

Singles at 87% - 92% - 97% - 101%

MetCon - Fran

21-15-9

Thrusters 95/65 lbs

Pull-ups

10:00 Cap

TUESDAY 5.24.22

Every 2:30 for 30:00 Alternate Between

A) 10-8-6-4-2-1 Bench Press + AMRAP Toes to Bar until 2:00

B) 36/30 Cal Row

Cap Work at two minutes each round

Scoreboard

Bench Heavy Single

Total Toes to Bar

Total row calories

WEDNESDAY 5.25.22

LIFT HEAVY - 1RM Snatch - 16 Min

BARBELL CARDIO

22-16-10*

Hang Power Snatch 95/65 lbs

Overhead Lunges

*50 Double Unders/100 Singles after each set

THURSDAY 5.26.22

Functional Bodybuilding 7:30am&6:30pm

EMOM 30

M1) 15 Ring Dips or HR Push-ups

M2) 16 Alternating Bicep Curls

M3) 15 BTN Tricep Extensions

M4) Row 18/15 Calories

M5) AMRAP 123 Up Downs

Score = total calories + 123 up downs

Breathe Hard 5:30pm

AMRAP 35

Terrible Stair Run

1000/900m Row

100 Dubz

FRIDAY 5.27.22

LIFT HEAVY - 1RM Clean - 16 minutes

Athletes new to lifting do EMOM 2 muscle cleans +2 front squats to practice technique

BREATHE HARD - Annie

50-40-30-20-10

Double Unders

Butterfly Situp

10:00 Cap

Situp Standard

Both Hands must touch ground behind head

Athlete sits up perpendicular to floor

Both Hands Touch Toes

SATURDAY 5.28.22

Murph

1 Community Heat at 9:30am

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

Michael Patrick Murphy was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the United States Navy to receive the award since the Vietnam War.

Born: May 7, 1976, Smithtown, NY

Died: June 28, 2005, Kunar, Afghanistan

Options

Games Level Rx

Unpartitioned in 20/14# Weight Vest

20 Rounds

5 Pullups

10 Pushups

15 Squats

10 Rounds

10 Pullups

20 Pushups

30 Squats

5 Rounds

20 Pullups

40 Pushups

60 Squats

Partner Version

Run together

10 Rounds Each Relay Style

5 Ring Rows