Thursday 5/31/18.... Jerks and medball cleans

#1. Shoulder press: strict- 5-5-5 (add weight), Push-3-3-3 (add weight), Jerk- 2-2-2
   

#2. Conditioning for time:

     50 medball cleans
     25 jerks
     50 medball cleans

Wednesday 5/30/18..... power clean Annie

#1. Power cleans: 5x3

#2. Conditioning: Power clean Annie

                       50-40-30-20-10

                 DUBs
                 Abmat sit ups
                 5 power cleans

Tuesday 5/28/18.... squats

#1. Back squats : 4x3

#2. Conditioning: 5 rounds for time

     10 heavy goblet squats
     15 calories airdyne
     20 GHD sit ups

Monday 5/28/18.... Memorial Day “Murph”

                    MURPH

     Run 1 mile
     100 pull ups
     200 push ups
     300 air squats
     Run 1 mile

* if you have a vest wear it
** exercises can be split up (10 rounds of 10 pull ups, 20 push ups, 30 air squats)

Sunday 5/27/18.... deadlifts + slamballs

#1. AMRAP-6

    7 deadlifts (light)
    7 slamballs
Rest 2 minutes

#2. AMRAP-5
     5 deadlifts (add weight)
     5 slamballs
Rest 2 minutes

#3. AMRAP-4
     3 deadlifts (heavy)
     3 slamballs
   

Friday 5/25/18.... back squat, pull ups, swings

6 rounds for time:

9 back or front squats
9 pull ups
9 KBSwings

Thursday 5/24/18.... squat, dubs, burpees

10 rounds (rest btw ends)

4 front squats ( heavy)

35 Dubs ( sub :20 sec assault bike)

8 burpees

Wednesday 5/23/18.... clean & jerks

#1. Clean & Jerks
     EMOM-4 = 4 C&J
Rest 90 seconds and add weight

     EMOM-3 = 3 C&J
Rest 90 seconds and add weight

     EMOM- 2 =2 C&J

#2. AMRAP-12 Ladder
     Hang power cleans
     shoulder to overhead
     100 meter farmer carry

* start w/ 2 reps and increase by 2 each round

Tuesday 5/22/18.... Bench press

#1. Strength: Bench press 5x5 increasing weight

#2. Row 1,000 meters
* every 200 meters get off and do 10 push ups

Monday 5/21/18..... Back squats

#1. Back squats: 5x4

#2. Conditioning: 3 rounds for time

       15 calorie row
       12 clean & jerks
       9 Overhead squats

* 115#/75#

Sunday 5/20/18..... partner wod

Conditioning: AMRAP-25

10 DB snatches
15 calorie row
20 Wallballs

* partners alternating movements working one at a time

Saturday 5/18/18.... box squats

#1. Box squats 5x4

#2. Conditioning for time

       25 Back extensions
       25 Back squats
       100 sit ups
       25 Back squats
       25 Back extensions

Thursday 5/18/18...... OH squat

Strength: Overhead squat: 5x5

Conditioning: AMRAP-15

       12 calories on air bike
       14 DB snatches (alternating)
       40 Dubs

Wednesday 5/16/18...... BRADSHAW

Conditioning: 10 roundsfor time

3 HSPU
6 Deadlift
12 pull ups
24 DUBS

Monday 5/14/18..... front squats, KB, run

Conditioning for time:

       21-15-9

Front squats
KB swings
Run 400

Sunday 5/13/18..... Wallballs + Hang power cleans

Conditioning for time:

50 wallballs
15 Hang power cleans

50 Wallballs
10 Hang power cleans

50 Wallballs
5 Hang power cleans


or.......

75 DUBS
25 wallballs
25 sit ups

50 DUBS
25 wallballs
25 sit ups

25 DUBS
25 wallballs
25 sit ups

Saturday 5/12/18.... trapbar farmer carry

#1. Strength: trapbar farmer carry
       Length of turf and back- 5 rounds climbing


#2. Conditioning: 6 rounds for time
        10 deadlifts
        10 slam balls
        10 push ups

Friday 5/11/18.... snatches, Row, wallball

Partner AMRAP-25

10 DB snatches
15 calorie row
20 Wallballs

* one partner working at a time - alternating movements

Thursday 5/10/18..... run, GTOH, burpees

Conditioning: 5 rounds for time

Run/ Row 400
20 plate GTOH w/ plate ( 45/25)
10 burpees to plate

Wednesday 5/9/18......T.U.P.

TUP for time:

15-12-9-6-3

Power cleans
Pull ups
Front squat
Pull ups

Tuesday 5/8/18.... Bench Press

Strength: 10 rounds

     3 Bench press
     9 pull ups
     15 Wallballs

Monday 5/7/18..... back squat

#1. Back squat: 5x3

#2. Conditioning: for time

       21-15-9
Thrusters
Run/Row 400 meters

Sunday 5/6/18.... sumo deadlifts

#1. Sumo deadlift: 1 rep max

#2. Teams of 3

       Row 3,000
       AMRAP Back extensions
       Wall sit

* rotate every 200 meters

Saturday 5/5/18..... #1. Close grip bench, #2. Renegade row, swings, v-situps

#1. Strength: 4x10
       Close grip bench


#2. AMRAP-15
       5 renegade rows (each arm)
       10 KB swings
       15 V- Sit ups

#3. Endurance 4 rounds
       50 DUBs
       Rest :30 seconds

Friday 5/4/2018...... power cleans + wallballs

 Conditioning for time:

50 Wallballs + 15 power cleans

40 Wallballs + 10 power cleans

30 Wallballs + 5 power cleans

* increase weight each round

Thursday 5/3/18... Bench Press

#1. 5x3 bench press
      *10 dips btw rounds

#2. 8 rounds for time:

       8 Bench press
       16 calories on assault bike

Wednesday 5/2/18..... PULL

#1. Row 1000 meters for time

#2. 8 rounds for time

     10 pull ups
     5 Deadlifts