5.21.18 – 5.26.18

Monday: 5.21.18

 

2-2-2x Back squat
In 15 minutes or less, complete three back squat doubles.  The weights do not need be the same.  Record the sum of your three heaviest successful sets.

Then,

8 Minute amrap
8x Toes to bar
8x Alternating pistol squats


Tuesday: 5.22.18

On a running clock

At 0:00
20/15 Cals on air bike (should take less than 1:30)
15x Power snatch 95/65#
15x Wall ball shots 20/14# on the back side of the rig

At 5:00
15/10 Cals on air bike
10x Power snatch 95/65#
10x Wall ball shots 20/14# on the back side of the rig

At 10:00
10/5 Cals on air bike
5x Power snatch 95/65#
5x Wall ball shots 20/14# on the back side of the rig

Modify so that you have at least one minute of rest before starting the next round. Perform each section as a sprint and record all three finish times separately. 


Wednesday: 5.23.18

5x Deadlifts
In 12 minutes or less build to a heavy set of 5 reps.  Touch-n-go reps are allowed.

Then,

5 Rounds for time of
10x American kettlebell swings 55/35#
30x Double unders (unbroken for RX)


Thursday: 5.24.18

For time
1000/700m Row

Then

10 rounds of
5x Pull ups
10x Push ups
15x Air squats

Then

2000/1500m Air bike

20 Minute time cap

This is intended to be one last prep session before Memorial Day Murph.  Feel free to modify (easier or harder) as needed.  If you’re doing Murph on Monday (or before) make sure to tone this down to the point that you’ll be fully recovered.

 


Friday: 5.25.18

“Moving Day”

For time
Move all of the implements 30′, one at a time, in the order of your choosing
Farmer’s carry
Slam ball carry
Sled push, high handles

Then

Move all of the implements 30′, one at a time, in the order of your choosing
Farmer’s carry
Slam ball carry
Backward sled drag with both hands on gymnastic ring

Choose the heaviest weights you can handle while still finishing each round under 1:30.  Record the finish times of the fastest and slowest rounds and weights used.

 


Saturday: 5.26.18

8 Minute amrap of
2x Rope climbs 15′
10x Box jumps 24/20″

Rest exactly 2 minutes then

8 Minute amrap of
12/9 Cals on the rower
40x Double unders

Rest exactly 2 minutes then

8 Minute amrap of
6x Clean and jerks 135/85#
6x Burpees over the bar (bar facing if space permits)

 

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