MONDAY 5.9.22
Front Squat Heavy Single Prep - 15 Minutes
5@50% - 4@60% - 3@70% - 2@80%
Singles at 85% - 90% - 93%
Our official Front Squat Test Date is Monday May 23. If you feel GREAT today or next Monday, feel free to go for a heavier single than prescribed but don't force it.
Functional Bodybuilding EMOM 16
M1) 10 Double DB Bulgarian Split Squats 50/35 lbs Left
M2) 10 Double DB Bulgarian Split Squats 50/35 lbs Right
M3) 10 Strict HSPU / DB Press
M4) 20 Toes to Bar
Whiteboard:
Score 1: 93% Single
Score 2*: Total EMOM Reps (200 total possible).
*To get Rx, athletes must use 50/35 lb DBs, perform SHSPU to level surface, and do full range of motion T2B
TUESDAY 5.10.22
Skill: Kipping Ring Dip
Murph Prep AMRAP 30
Run Lap Around Block (450m)
10 Chest to Bar Pull-ups
15 Ring Dips
20 Runningman Sit-ups
Rx wear 20/14 lb Weight Vest
WEDNESDAY 5.11.22
Snatch Work 15 Minutes
Power Snatch + Full Snatch
1x(2+2) @ 50%
1x(2+2) @ 60%
1x(2+2) @ 70%
1x(1+1) @ 75%
2x(0+1) @80%
Heavy Snatch by Feel
Clean & Jerk Work 15 Minutes
Power Clean + Full Clean + Split Jerk
1x(1+1+2) @ 50%
1x(1+1+2) @ 60%
1x(1+1+2) @ 70%
1x(1+1+1) @ 75%
1x(1+1+1) @ 80%
Heavy Clean & Jerk by Feel
Lots of time to go heavy today. If the grease is hot, cook!
*DOUBLE STACK OF DROP PADS FOR ALL ATHLETES
THURSDAY 5.12.22
Functional Bodybuilding 7:30am&6:30pm
EMOM 30
M1) 1 Turkish Get Up + 5 Windmills Left
M2) 1 Turkish Get Up + 5 Windmills Right
M3) 15-20 KB Hammer Curls
M4) 16-20 Goblet Reverse Lunges
M5) :30-45 L Raise over KB
Breathe Hard 5:30pm
EMOM 40
M1) 15/12 Cal Row
M2) 10/8 Cal Bike
M3) :45 Farmers Carry 50/35 lb DB
M4) AMRAP Burpee Plate Hops
M5) Rest
Score is total burpees
FRIDAY 5.13.22
PUSH PULL WEEK 3
20 Minutes to Complete
4x5 Each Push Press & Sumo Deadlift
50-60-70-80% respectively
Then Single at 85% each
5 Second Hold up top on the last Rep each set.
METCON
Sumo Diane
21-15-9
Sumo Deadlift 225/155 lbs
Handstand Push-up
10 Minute Cap
SATURDAY 5.14.22
Murph Prep
800m Run
AMRAP until 10:00
5 Pull-ups
10 Push-ups
15 Squats
800m Run
AMRAP until 20:00
5 Pull-ups
10 Push-ups
15 Squats
800m Run
AMRAP until 30:00
5 Pull-ups
10 Push-ups
15 Squats
SUNDAY 5.15.22
Breathe Hard Class 9am
Open Gym 10am-12pm
E2MOM for 32:00 Alternate Between
A) 20/16 Calorie Bike
B) 30/25 Cal Row
C) 16 Burpee to Plate
D) AMRAP Double Unders
Scoreboard: Total Calories + Burpees + Dubz