MONDAY 5.1.23
Strength: Power Clean + Push Press 12 Minutes
Complete 3 Sets of 10 Unbroken
50-58-65% of 1RM Push Press
After each set do 22 123 Up Downs
Push Pull Sweat EMOM 9
M1) 20 Alternating DB Overhead Press
M2) 8 Tempo Pull-Ups (bands allowed)
M3) 12/9 Calorie Assault Bike
Rx: Two 50/35 lb DBs
Buyout - Death by Bulgarians
6 minute EMOM
M1) 5 Double DB Bulgarian Split Squats EACH LEG
M2) 6/leg
M3) 7/leg
M4) 8/leg
M5) 9/leg
M6) 10/leg
Goal is to survive and get all 90 reps over 6 minutes.
Rx: Two 50/35 lb DBs
TUESDAY 5.2.23
Strength: 1.25 Bench Press
12 Minutes to Complete
3 sets of 10 Reps @ 50-58-65%
After each set complete 32 Runningman Sit-Ups
Sweaty Pump EMOM 20
M1) Row 18/15 Calories
M2) 20 Ring Push-Ups
M3) 20 Box Jump Overs
M4) :30 L Sit on Floor
Cap work at :45 each minute
WEDNESDAY 5.3.23
Weightlifting Skill: Cleans from Blocks - 15 minutes
Power Clean + Squat Clean
2@50% - 2@60% - 2@70% - 2@80% - 2@85%
Heavy Clean from blocks by feel in remaining time
Teams of 2 - 15 minutes to complete
10 Rounds Relay Style
5 Hang Power Cleans
10 Front Squats
15 Toes to Bar
In remaining time max burpees over barbell
Rx: 135/95 lbs
Score 1: finishing time
Score 2: total burpees over bar
THURSDAY 5.4.23
Active Recovery Day
7:30am & 6:30pm Classes
Open Gym 5:30pm
Skill: Pike around Box
https://www.instagram.com/reel/CljMe-vNOYE/?igshid=YmMyMTA2M2Y=
Shoulder Burn EMOM 8
M1) 2-4 Pike around Box
M2) Max Double Unders
Work :40 each minute
EMOM 20
M1) Sit Up Get Ups
M2) Banded Tempo Lat Pull Downs
M3) Banded Tempo Tricep Overhead Pull Downs
M4) Alternating DB Bicep Curls
M5) Russian Twists
Work :40 each minute
FRIDAY 5.5.23
Barbell Cardio - Power Snatch - 10 Minutes
3 Sets of 10 UNBROKEN Touch n Go Reps
50-58-65%
Finish STRONG EMOM 16
M1) 20 Alternating DB Gorilla Rows
M2) 15 Reverse Grip DB Bench Press
M3) 12/9 Calorie Bike
M4) AMRAP Zombie Sit Ups (plate optional)
SATURDAY 5.6.23
Murph Prep
At 0:00 Run 1 Mile
Then AMRAP
10 Chest to Bar Pull-ups + 10 HSPU + 30 Lunges
At 20:00 Run 800m