5/22/2020

Skill 4 sets for Quality 5 Pull-ups 10 Push-ups 15 Air Squats Metcon AMRAP 20 Minutes 800m Run 500m Row 30 Box Step-ups (24/20) 25 Slam Balls 20 Wall Balls (20/14) 3-5 Wall Walks

5/21/2020

Strength 3×5 Tempo Deadlifts (2121) Metcon 4 Rounds 12 “Library” Deadlifts (185/125) 50 Double Unders/Single Unders Rest :30 between rounds

5/20/2020

AMRAP 9 min 15 Russian KB swings (53/35) 12 Burpees to Plate 9 Toes to Bar Rest 1:00 AMRAP 9 min 15 Russian KB swings (53/35) 12 Burpees to Plate 9 Toes to Bar

5/19/2020

Strength 12:00 clock 3×5 Tempo Strict Press (2121) Metcon Every 3:00 x 4 sets 400m (or 200m) Run 12 Push Press (95/65) (can increase load after 2nd set to 115/75)    

5/18/2020

Skill EMOM x 10 Min 1: 5-7 Strict Pull-ups or 7-10 Ring Rows Min 2: :45 Bike/Row @ moderate pace Metcon 4 Rounds For time: 25/20 Cal Bike/Row 15 Box Jumps (w/ step down) 24/20 12 Pull-ups 1:00 Rest 25 min time cap

5/15/2020

Strength 3×5 Tempo Front Squats 12 minute AMRAP 15/12 Cal Row :30 Plank Hold 10 Front Squats (95/65) 10 Hang Power Clean :30 Hollow Hold

5/14/2020

15 min AMRAP: 20 bent over row (10 per arm) 15 Front squat

5/13/2020

15 min AMRAP: 20 bent over row (10 per arm) 15 Front squat

5/12/2020

For time: 100 burpee broadjump (6ft/4ft) (20 min cap)

5/11/2020

Double alternating tabata: Hollow rocks Plank jacks

5/10/2020

Murph Prep with vest 14/20 25 min AMRAP 1 mile run, then in remaining time AMRAP 5 pull-ups 5 push-ups 15 Air Squats 5 push-ups

5/9/2020

Saturday is here! Active Recovery/Mobility/Yoga