May 21 – 27

Sat 

“Partner Bull”

With a Partner
Two rounds of:
• 200 Double-unders
• 135/95 pound Overhead squat, 50 reps
• 50 Pull-ups
• Run 1 mile
Split the Double Unders,OHS and Pull Ups any way you like.
Both Partners run both miles.

Sun

5 Rounds
20/15 Cal
15 Box Jump Over
Squat Cleans
Round 1 7 Reps@ 135/105
Round 2 6 Reps@ 155/125
Round 3 5 Reps@ 185/135
Round 4 4 Reps@ 205/145
Round 5 3 Reps@ 225/165

Monday

Same rep scheme as last week, we will start a new Strength Cycle after Murph next week. 

Back Rack Lunges for load:
#1: 5 reps
#2: 5 reps

Tempo Back Squat 32X1 for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps

Control the weight on the way down, make it last 3 seconds.
Sit in the bottom for 2 seconds.
eXplode out of the bottom.
Rest at the top for 1 second.
Do that for 5 reps and it should take 35-45 seconds depending on how fast your X is.

Metcon:

12 Min AMRAP
5 Chest to Bar Pull Ups
10 Push Ups
15 KB Swings
10 Toes To Bar
5 Burpees

Tuesday 5 Sets of 5 Z Press
SuperSet with 5 Deadlift sets of 5-4-3-2-1

Metcon:

15 min EMOM
Min 1 10 Wall Ball
Min 2 10 box jump 24/20
Min 3 AMRAP DB Snatch
Score total DB Snatch

Wednesday 

10 Minutes to Build to a 1RM Weighted Pull Up (use a vest or DB between feet if under 40#, belt if over 40#)
If a weighted pull up isn’t feasible, 5 negative pull ups for max time.

15 Minutes to complete 10 sets of Snatch Complex
1 Snatch Complex is 1 Power Snatch, 1 OverHeadSquat, 1 Hang Squat Snatch
Build in weight 3-4x over the 10 sets.

Metcon:

2000M Row or Ski

Thursday 

15 Minutes to complete 10 sets of Clean and Jerk Complex
1 Clean and Jerk Complex is 1 Power Clean, 1 Front Squat, 1 Hang Squat Clean, 1 Jerk

Also 
3×5 Bench Press

Metcon:

3 Rounds
12 Deadlifts 155/105
9 Hang Clean
6 Shoulder to OverHead
330 M Run (1 Lap)

Friday 

Manion
7 rounds for time of:

Run 400 meters
29 back squats 135/95

or

5 Rounds of 
Manion JR

Run 1 Lap (330M)
29 Back Sqaut 95/65

POPULAR POSTS

JAN 11 – 17

Saturday 30 Rounds For Time (CAP 40:00)w/ a partner…“YOU GO I GO” (one round each)1 Clean @155/105 (RX+ 175/115)3 Muscle Up5 Burpee Over Bar Sunday

Dec 28 – Jan 3

Saturday 20 Rounds For Time (CAP 35:00)w/ a partner…“YOU GO I GO” (one round each)5 Pull Up (RX+ CTB)5 Single DB Devil Press @50/3510 Single

DEC 21 – 27

Saturday 3 Rounds For Time (CAP 36:00)w/ a partner500/400m Row-Ski or 1250/875m Bike50 Single DB Snatch @50/35500/400m Row-Ski or 1250/875m Bike50 Single DB Box Step

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