The Week of: 05-20-19

Monday 20-May-19

Conditioning:

For Time

100 Dubs

30 DL (225#/155#)

20 HSPU

100 Dubs

30 HSPU

30 DL

100 Dubs

Strength:

E2MOM for 10 min

5 BS + 3 FS

@ 70%-75% of FS Max

 

Tuesday 21-May-19

Olympic: Snatch Complex

EMOM for 10 min

1 Snatch Pull

1 Power Snatch

1 Squat Snatch

@75%-80% of 1RM

Conditioning:

5 RFT

12 OH Squats (115#/75#)

12 TTB

200m Run

 

Wednesday 22-May-19

Part 1:

W/ a Partner for 12 min:

Row for Max Calories

Part 2:

Alt. EMOM for 12 min

-8 Bench Press (AHAP)

-ME Chin-ups

Part 3:

Alt. EMOM for 12 min

-ME V-ups

-ME Gun Rack Hold

 

Thursday 23-May-19

Conditioning:

4 RFTR

1:00 ME WB’s

1:00 ME TTB

1:00 ME Box Jumps (24”/20”)

1:00 ME AB Cals

-Rest 1:00_

Strength:

E2MOM for 10 min

10 Push Press (AHAP)

*goal is UB

 

Friday 24-May-19

Olympic:

For Time and Quality:

10 Squat Cleans @ 185#/125#

8 Squat Cleans @ 205#/145#

6 Squat Cleans @ 235#/165#

4 Squat Cleans @ 255#/175#

2 Squat Cleans @ 275#/185#

*10 min cap

Conditioning:

For Time:

2-4-6-8-10-12

Dbl. DB Snatch (50#/35#)

4-8-12-16-20-24

Lat. Burpees Over DB’s

*Class is cap

 

Saturday 20-May-19

“Murph”

For Time

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

*Partition the pull-ups/push-ups/squats any way.