May 2021

Monday

Murph

For Time
1 mile Run / Row / Ski
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

or

Half Murph

800m Run / Row / Ski

50 Pull ups/ring rows

100 Press ups

150 Air squats

800m Run / Row / Ski

Tuesday

A) Build to a moderate 8RM Deadlift

B)
10min time cap
3 Rounds for time:
100 Double unders
40-30-20 Empty Bar strict press

Wednesday

A) Pause Front Squats
3 x 5
3 sec hold at the bottom

B)
EMOM 12 mins
1- DB step Overs
2- Max plank
3 – Rest

Thursday

A)
In pairs 60sec on/off complete:
150/120 kcals
80 Down ups
120/90 kcals
60 Down ups
90/60 kcals
40 Down ups
Remaining time max kcals

Friday

A)
Build to a moderate 3RM Tng Power Clean

B)
21 – 15 – 9
Power Cleans
CTB/PU/ Ring Rows

Saturday

Every 2 mins x 10
14 Wall Balls
6 burpee Box jumps

Sunday

20 minutes Max Kcal

Every 4 minutes

16 DB snatch

16 DB lunges

Monday

EMOM 8 mins alternating
1- Strict pull ups / ring rows
2- Ring support hold/ press up hold

B)
15 min AMRAP
5 hang DB snatch each side
7 TTB/ knee raises
9 Box jumps

Tuesday

A) 3 sets of 8 reps back squat

B)
For Time:

120 Wall Balls
120 Kcals

15min Time Cap

Wednesday

A)

Snatch Deadlift
5 sets of 3 reps
Pause at knee for 2 seconds

B)
4 rounds for time:
15 Hang Muscle snatch
25 / 20 Kal

Rest 2 minutes after each round

Thursday

A)
3 sets of
5 – 12 Strict HSPU
or

Box Pike HSPU
(scale to press ups)

B)

18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2
DB Strict Press
Bent over row
Weighted Sit up

Friday

5 rounds for time of:

15 / 12 Kcals
20 DB walking Lunges
15 / 12 kcals
10 Bupree Deadlifts

Rest 2 minutes in-between rounds

Saturday

In Pairs –
For time:
Alternating minute (1 partner work 1 min, 1 partner rest 1 minute) –
EMOM 8 burpees OTB
100 Power Cleans
100 Push Press
50 Clean and jerk

Sunday

4 rounds of:
6 minute AMRAP

20 DB snatch
20 Hops over DB
16 / 14 kcals

90 Seconds recovery after each effort

Monday

A)

3 sets of 10 – 15 reps
Ring rows
or
Strict Pull ups
3 – 5 same tempo

B)
5 rounds:
Start a new round every 3 minutes :
20 DB snatch
15 Burpees over DB

Tuesday

A) Back Squat
3 sets of 10 reps
Slightly heavier than last week no heavier than 50%

B)
3 Rounds
20 DB step overs
20 Goblet squats
Rest 1 mins

C)
3 rounds
30 sec plank
30 sec reverse plank

Wednesday

A)
3 sets of 8 Strict Press

B)

21,18,15,12,9
Kcal
TTB/knee raises

Thursday

For Time
10 – 20 – 30 – 40 – 50
Kcals
Wall Balls
20 – 40 – 60 – 80 – 100
Double unders

Friday

A)

Power Clean
5 sets of 3 hang power clean

B)

EMOM: 10 minutes

4 Deadlifts
3 Hang Power Cleans

Saturday

5 rounds:

1 minute of each exercise:
1) Box jumps
2) Press ups
3) Thrusters
4) Kcals
5) Rest

Sunday

2 rounds of:
12 min Max Distance

Every 3 minute perform

12 burpees

24 Air squats

Rest 2 minutes in between efforts

Record distance in each interval