Workouts

Monday 5/20

WARM UP
27 squat drill
3 rounds:
10 kip swings
10 good mornings
10 meter lunge and twist
SKILL
EMOTM 10:00:
1 front squat @ 90% 1RM clean
WORKOUT OF THE DAY
EMOTM 25:00:
  1. 5 push press
  2. 10 toes to bar
  3. 5 power clean
  4. 1 rope climb
  5. 10 glute ham raises or good mornings
RX: (135/95)
55+: (115/75)
Lv2: (185/125)
*Push press and power clean should be same weight and should be done from the floor. Score total reps completed.

Foundations(X)

SKILL
Push jerk technique
5 x 5
WORKOUT
20:00 AMRAP:
20 calorie ski
20 wall ball
20 abmat situp
*Score total reps completed.

Sunday 5/19

ENDURANCE WOD
Death by endurance WOD
E5MOM
400m run
3 sit ups with med ball 20/14
2 cal row
1 single arm alt devils press 50/30
Add after each round
3 sit ups
2 cal row
1 single arm alt devils press
Go until work can not be completed in 5 min
Sc
Same workout but the run is only 300m

Saturday 5/18

WARM UP
10:00 handball
SKILL
Athlete choice
*10:00 practice
WORKOUT OF THE DAY
For time:
10 strict press
20 push press
30 push jerk
40 power snatch
50 hang clean
60 deadlift
RX: (95/65)
55+: (75/55)

Friday 5/17

WARM UP
For completion:
400 meter run
10 pull ups
10 push ups
10 air squats
SKILL
N/A
WORKOUT OF THE DAY
Final “Murph Prep”
20 pull ups
40 push ups
60 air squats
800 meter run
30 pull ups
60 push ups
90 air squats
800 meter run
40 pull ups
80 push ups
120 air squats
1 mile run
*50:00 time cap.

Foundations(X)

SKILL
Hip mobility
*10:00 roll and stretch
WORKOUT
30:00 AMRAP:
10 calorie bike
10 burpees
400 meter run
*Add 5 calories and 5 burpees each round. Score total reps.

Thursday 5/16

WARM UP
5:00 run/bike/ski
3 rounds:
10 push ups
10 air squats
10 ring dips
10 meter walking lunge
SKILL
Bench/floor press
5 x 2
WORKOUT OF THE DAY
For time:
3-6-9-12
Front squats
Ring muscle ups
RX: (185/125)
55+: (155/105)
*15:00 time cap.

Foundations(X)

SKILL
Strict press technique
5 x 5
WORKOUT
5 x 500 meter ski
*1:00 rest between efforts. Score total time.

Wednesday 5/15

WARM UP
3 rounds:
10 ring swings
10 calorie bike
200 meter run
SKILL
Ring muscle up technique
*10:00 practice
WORKOUT OF THE DAY
3 rounds for time:
800 meter sandbag carry
1.5 mile bike
30 hollow rock to candlestick

*35:00 time cap.