Monday May 20
No scheduled classes today, but this is the last prep week for Murph, coming next Monday. Come and complete during open gym times:
2x800m Run
-rest 2:00 after each set-
-into-
3 Sets:
20 Pull-ups
40 Push-ups
60 Air Squats
-rest 2:00 between sets-
Tuesday May 21
Part A
EMOM8:
odd: 5-8 Strict Ring Dips
even: 10-20 sec Ring Support Hold
Part B
AMRAP 2:00
50 Double Unders
25ft Handstand Walk (OR 2 Wall Walks)
Max Deadlifts (225/155)
*Go until you get 50 reps
-rest 1 minute between sets-
Wednesday May 22
Part A
6 rounds:
12/10 Calorie Air Bike
12 Overhead Squats (75/55)
Part B
4 sets:
15 Strict Hanging Leg Raise
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
:30 sec Side Plank on Forearm (each side)
*Rest 2:00 b/t sets
Thursday May 23
Part A
8 minutes to establish a Heavy Power Clean
-into-
3 sets x 8 Hang Muscle Cleans
Part B
“Grace”
For Time
30 Clean and Jerks (135/95)
Part C
4 sets:
12 Standing Landmine Twists
10 Landmine Press (each)
10 Landmine RDL (each)
*Rest 2:00 b/t sets
Friday May 24
With apologies, no coach for the 9am class today, so this will be an open gym.
Part A
10-12 minutes to establish a Heavy Shoulder Press
Part B
18:00 AMRAP
6-4-2
Bench Press (185/110)
3-2-1
Rope Climb (Or 12-8-4 Elevated Ring Rows)
*Repeat the 6-4-2 and 3-2-1 sequence for the full 18:00
Saturday May 25
Part A
20:00 AMRAP
Teams of 2
Partner 1 performs all of the odd sets (1-3-5-7-9-11…)
Partner 1 performs all of the even sets (2-4-6-8-10…)
Hang Squat Cleans (95/65)
Burpee Box Get Overs (30/24)
The partner not working rows for Max Calories.
Score = final round completed (rounds) + total calories (reps).
Part B
4 rounds:
10 Banded Pushups
10 Body Row on Racked Barbell
10 Bent Over Banded Tricep Extension
10 Single DB Double Head Curl
*Rest 2 minutes b/t rounds
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