Workouts

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

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.

Tuesday 5/14

WARM UP

3 x rolling 100 meter row

*Every meter +/- the target equals 2 muscle snatch + 2 snatch balance

SKILL

Snatch prep

*10:00 mobility and building weight

WORKOUT OF THE DAY

For time:

50 calorie row

9 snatches

50 calorie row

6 snatches

50 calorie row

3 snatches

RX: (165/115) (195/135) (225/155)

50+: (135/85) (155/105) (175/115)

*Increase weight after each completed row. 20:00 time cap.

Foundations(X)

SKILL

Deadlift technique

5 x 5

WORKOUT

21-15-9-15-21

Wall balls

Ring rows