Weekly Programming: 0521 – 0527

Monday, May 21, 2018

L200

A.
Bench Press: Max for Day

B.
10 Minute AMRAP:
– 10 Ring Dips
– 15 Box Jumps 24/20″

L100

A.
Pendlay Row: 5 x 5

B.
10 Minute AMRAP:
– 10 Push Ups
– 20 Alt. Lunge Jumps

 


Tuesday, May 22, 2018

L200

A.
Pause Front Squat: 6 x 1
*Add weight each set. Rest 2 minutes between sets. Tempo is 3-2-1.

B.
Three 2-Minute Rounds:
– Row 250m/200m
– Max Hang Squat Cleans (135/95)
*Rest 2 minutes between rounds.

L100

A.
Hang Power Snatch: 5 x 5

B.
Three 2-Minute Rounds:
– Row 250m
– Max Goblet Squats
*Rest 2 minutes between rounds.

 


Wednesday, May 23, 2018

L200

A.
Kipping Skill Work

B.
15 Minute EMOTM:
– Minute 1: 20 Russian KBS (70/53)
– Minute 3: 10 C2B
– Minute 4: 10 L/R KB Push Presses (70/53)

If you fail to complete the work required in any minute, rest the following minute.

L100

B.
15 Minute EMOTM:
– Minute 1: 8 DB Strict Press
– Minute 2: 10 Burpees
– Minute 3: 8 Pull Ups

 


Thursday, May 24, 2018

L200

A.
OHS: 2, 2, 2, 2, 2
*Add weight every set.

B.
For Time:
– Run 600m
– 30 OHS 115/75
– Run 600m

L100

A.
Running Skill Work

B.
For Time:
– Run 600m
– 75 Russian KBS
– Run 600m

 


Friday, May 25, 2018

L200

A.
HSPU Skill work

B.
Three Rounds for Time:
– 15 Deadlift (225/135)
– 15 HSPU

L100

B.
Three Rounds for Time:
– 20 Box Jumps
– 20 Alt. DB Snatches
– 20 Mountain Climbers

 


Saturday, May 26, 2018

L100 and L200

A.
“Murph”
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

 


Sunday, May 27, 2018

L100 and L200

A.
Teams of 2

AMRAP 16:
– 30 Power Snatches 95/65
– 30 Rowing Calories
– 60 Double Unders