Workout of the Day 05-13-24
Monday
Strength
5 x 5 Bench Press
same weight across, slightly heavier than last week
Conditioning
10 Minutes, As Many Rounds as Possible
7 Chest to Bar Pull-Up
14 Push-Ups
21 Air Squat
Tuesday
Conditioning
Conditioning First
20 Minutes, As Many Rounds as Possible
200 Meter Run
2 Power Clean 135/95 build each set
Strength
Strength Second
3 x 5 Conventional Deadlift
same weight across
Wednesday
Strength
3 Supersets
18-20 Deficit Dumbbell Reverse Lunge
10-12ea Single Arm Half Kneeling Press
same weights as last week, added reps
Conditioning
Teams of 3
12:00 As Many Calorie Bike as Possible
Thursday
Conditioning
25 Minutes, Every Minute on the Minute
Minute 1: 200 Meter Row
Minute 2: 0:30 L-Sit
Minute 3: 20 Single Arm Snatch 50/35
Minute 4 0:30 Freestanding Handstand Hold
Minute 5: 55 Double Unders
Friday
Conditioning
3 Rounds of each
Alternate b/w A & B
Every 5:00 Complete
A. 300 Meter Run
20 Box Jump Step Down
10 DBall Cleans 100/70
5 DBall Squats
B. 800 Meter Run
rest during any remaining time
Saturday
Conditioning
Partners, I Go, You Go, Full Rounds
20 Minutes, As Many Rounds as Possible
5 Burpee
3 Squat Clean 205/135
1 Ring Muscle-Ups
Sunday
Strength
5 x 5 Bench Press
same weight across, slightly heavier than last week
Conditioning
Partners, 3 Rounds
2:00 Max Rep Bench 135/95
2:00 Max Calorie Row
Specialty Classes 05-13-24
Monday:
GYMNASTICS:
Muscle Ups
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
Tuesday:
ENDURANCE
5/14: Murph Prep: Run + Fun! (Vests ENCOURAGED!)
800m Run
(50) Push-Up's
800m Run
(50) Wall Balls (20/14lbs)
800m Run
(50) Sit-up's/Hanging Leg Raises/Knee Tucks/GHD
800m Run
(50) Sit-up's/Hanging Leg Raises/Knee Tucks/GHD
800m Run
(50) Wall Balls (20/14lbs)
800m Run
(50) Push-Up's
800m Run
Wednesday:
OLYMPIC WEIGHTLIFTING
Clean + Jerk
3 Sets
5ea Kb Arm bar
10 Banded Pull Apart
3 Depth Drop Box Jump
5x2 Jerk from the Rack
5x1 Clean and Jerk
4x3 Clean Pull
Thursday:
BARBELL
15-6-5-4-3
Back Squat
Pendlay Row
Sumo Deadlift
Specialty Classes 05-06-24
Monday:
GYMNASTICS:
Skill: Ring Muscle Up
16 EMOM Skill Practice
:20-30 Ring Support
6 Kipping Ring Swings
:20s Chest To Ring Hold (feet Supported)
5 Feet Supported Ring Transitions
For Time
2-4-6-8-10
Ring Muscle-Up
10-15-20-25-30 (7-10-14-17-21)
Assault Bike Calories
Tuesday:
ENDURANCE
5/7: MURPH Prep!!! (Vests Welcome!)
For time...
1600 Run
3-Rounds of...
(15) Sit-Up's
(15) JUMP Squats
(15) Push-Up's
800 Run
3-Rounds of...
(20) Sit-Up's
(20) JUMP Squats
(20) Push-Up's
1600 Run
(20) Push-Up's
1600 Run
Wednesday:
OLYMPIC WEIGHTLIFTING
3 Sets
5ea Kb Arm bar
10 Banded Pull Apart
3 Depth Drop Box Jump
5x2 Jerk from the Rack
5x1 Clean and Jerk
4x3 Clean Pull
Thursday:
BARBELL
Workout of the Day 05-06-24
Monday
Strength
5 x 5 Bench Press
same weight across
Conditioning
10 Minutes, As Many Rounds as Possible
5 Pull-Up
10 Push-Up
15 Air Squat
Tuesday
Conditioning
Conditioning First
20 Minutes, As Many Rounds as Possible
400 Meter Run
5 Power Clean 135/95* build each set
Strength
Strength Second
3 x 5 Conventional Deadlift
same weight across
Wednesday
Strength
3 Supersets
16 Deficit Dumbbell Reverse Lunge
8ea Single Arm Half Kneeling Press
Conditioning
Partners 3 Rounds
3:00 Max Calorie Bike
1:00 Rest
Thursday
Conditioning
25 Minutes, Every Minute on the Minute
Minute 1: 200 Meter Row
Minute 2: 0:30 L-Hang
Minute 3: 8ea SA KB Clean
Minute 4 :30 Freestanding Handstand Hold
Minute 5: 45 Double Unders
Friday
Conditioning
3 Rounds of each
Alternate b/w A & B
Every 5:00 Complete
A. 300 Meter Run
20 Dual DB Step-Ups 40/30s
10 Renegade Rows (Pushup-Row-Row)
5 Thrusters
B. 800 Meter Run
rest during any remaining time
Saturday
Conditioning
10-9-8-7-6-5-4-3-2-1
Squat Clean 135/95
Toes to Bar
*1 Ring Muscle-Up after each set
Sunday
Strength
3 Sets
8 Lawnmower Row side 1
30m Suitcase Carry side 1
Repeat 2nd Side
Conditioning
Partners Share, 3 Rounds
50 Kettlebell Swings R/G
50 Calorie Row
50 Burpees over Rower