May - 2018

012819 Monday

012419 Thursday

012319 Wednesday

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053118 Thursday

Warm up: Stretch Conditioning: AMRAP x 15min 15 Power Snatch (75/55) 30 dbl unders 15 wall balls (20/14) 30 dbl unders Gymnastics Conditionng: AMRAP x 1:30 21/15 Cal row Max HSPU * rest 1min AMRAP x 1:30 18/12 Cal row Max HSPU *rest 1min AMRAP x 1:30 15/9 Cal row Max HSPU

053018 Wednesday

Warm up: Stretch Strength: Deadlifts 5-5-3-3-2-2 (Building) Conditioning: For Time 21-15-9 Deadlifts (225/155) *400m Run Midline: For Time 125 Ab mat sit ups

052918 Tuesday

Warm up: Stretch Strength: Back Squat 8 sets of 4 reps Sets 1-4 @ 75% Sets 5-8 @ 80% Conditioning: For Time 50 GHD sit ups 30 OHS (95/65) 1000m Row

052818 Monday

Warm up: Stretch In honor of Memorial Day Conditioning: MURPH 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

052518 Friday

Warm up: Stretch Strength: OHS 3-3-3-3-3 (building) Conditioning: For time (30min cap) 21/15 Cal bike, 21 power snatch, 21 thrusters (75/55 21/15 Cal bike,18 power snatch, 18 thrusters (95/65) 21/15 Cal bike, 15 power snatch , 15 thrusters (115/75) 21/15 Cal bike, 12 power snatch, 15 thrusters (135/95) 21/15 Cal bike, 9 power snatch, 9 thrusters (155/105)

052418 Thursday

Warm up: Stretch Strength: Front Squat 2x2 @ 65% 2x2 @ 70% 2x2 @ 75% Conditioning: 7RFT 7 Power Cleans (155/105) 14 Hand release push ups Skill: AMRAP x 5min 7 unbroken T2B

052318 Wednesday

Warm up: Stretch Conditioning: For Time 21-15-9 Squat snatch (95/65) C2B pull ups Skills: EMOM x 10min Odd: 18/14 Cal Row Even: Max HSPU in 0:30sec

052218 Tuesday

Warm up: Stretch Conditioning: 5 Rounds In 4min 30 Air squats 20/14 Cal Row 10 Lateral burpees over tower *score is slowest round Midline: 4 sets 20 weightedback ext (35/25) 20 GHD sit ups (Not for time. Rest between sets)

052118 Monday

Warm up: Stretch Strength: EMOM x 10min 2 Squat Snatch (building) Conditioning: For Time 10-9-8-7-6-5-4-3-2-1 Clean & Jerk (135/95) *30 Dbl unders after each set

051818 Friday

Warm up: Stretch Conditioning: For time 400m run 50 OHS (45/35) 400m run 50 thrusters (45/35) 400m run 50 front squats (45/35) Strength: 10-8-6-4-2 Bench press (body weight) Strict pull ups

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