Monday – 05/29/17
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.
Tuesday – 05/30/17
Skill
Handstand Walk Practice
Metcon
5 Rounds for reps with one minute on each station
Row for Calories
Burpees
Box Jumps 24/20″
Rest
Strength
3×10
Deadlift [Add 5-10lb from 5/22]
Gymnastics
12x90s
1 minute Air Assault bike for max calories + straight set of toes to bar
[make sure to bike outside if you do this during classes]
Accessory
8x60s
12 GHD Sit-Ups
*[If you haven’t done this volume of GHD work scale to 5 minutes instead of 8]
Wednesday 5/31/2017
Skill
EMOM for 10 Minutes
1 Power Snatch + 1 Hang Power Snatch
Metcon
For time*
15-21-27-21-15
Kettlebell Swings 32/24kg
*200m run between each set
Strength
2RM Front Squat
Gymnastics
12x90s
20 Double Unders + Straight Set of Muscle Ups
Accessory
5 sets of max strict pull-ups
Rest as needed between sets
[If your sets are smaller than 5 do 8 sets instead of 5]
Thursday – 6/01/2017
Skill
EMOM for 10 Minutes
Straight set of toes-to-bar
WOD
for time
40-30-20-10
Sumo Deadlift High-Pull 65/45 lb
Push Press 65/45 lb
OR
If you need a Recovery Day:
Recovery
On the Trueform Runner *
9 Minutes for max meters
rest to recovery
7 minutes for max meters
rest to recovery
5 minutes for max meters
rest to recovery
3 minutes for max meters
rest to recovery
1 minute for max meters
*record your total meters and average speed in each round, goal is to run at a consistent pace and increase “speed” number across each effort.
Friday 6/2/2017
Strength
Front Squat
3-3-3-3-3 ~90% of 2RM from Wednesday
Carry the same weight across for all 5 sets if possible
Metcon
AMRAP in 8 Minutes
20 Air Squats
40 Double Unders
Gymnastics
AMRAP in 3 minutes
Strict HSPU
Rest 3 minutes
AMRAP in 3 minutes
Kipping HSPU
Rest 3 minutes and Repeat.
Skill
4 rounds for time
20 Calorie Row
10 Hang Power Cleans 135/95
Accessory
For time
50 Chest to Bar Pull-Ups
Saturday 6/3/2017
Metcon
For time
30 Clean and Jerks 135/95lb
1 mile run
30 Clean and Jerks 135/95lb
Strength
EMOM for as long as possible
2 Squat Snatch
Skill
10 rounds for time
200m Run
30′ Handstand Walk
[If you can’t HSW 30′ scale to 10 or 20′. If you can not HSW scale to 30′ OH Walking Lunge with 45/25lb plate]
Gymnastics
30 Muscle Ups for time
Accessory
5×6 Strict Toes to Bar*
10 Strict Push-Ups after each set. Rest as needed between sets.