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Workout of the Day

Monday 5/29
A

Murph:

With a 20# wegiht vest, for time:

1 Mile run

100 pull ups

200 push ups

300 squats

1 mile run

Tuesday 5/30
A

E2MOM for 10 Min

Hang power clean+FS+push jerk, drop bar, squat clean and split jerk

B

For time

21-15-9 

Thrusters 115/75

3-2-1

Rope climb

7 minute Isabel

30 reps for time with 7 min cap

30 snatch 135/95

C
Wednesday 5/31
A

E2MOM

5,5,5,5,5 Deadlift

B

EMOM x10 min

1 squat clean as heavy as possible WITHOUT compomising form.  Drill in your best habits.

Partner Killer Karen

For time: one partner wall ball the other hold a plate overhead (45/25) trade as needed until the 150 WB reps are complete.  

*5 burpees EMOM BOTH partners burpee

C
Thursday 6/1
A

E3MOM

Strict press, Push press, Jerk

3 sets to failure MUST do at least 1 of each lift for set to count

B

For time:

600 m sand bag run

2 Rope climb

20 KB C&J (10/10) (53/35)

400 M sand bag run

2 rope climbs

15 C&J

200 M sandbag run

2 rope climb

10 C&J

Friday 6/2
A

In 5 minutes build to heavy

then E2MOM for 6 min

max reps at

1: heavy for the day

2: 70%

3: 50%

B

4 rounds for time:

20 Front Squats 135/95

20 pull ups

Saturday 6/3
A

For Time

500 M row

50 Thrusters 95/65

40/30 Cal bike

30 Med ball weighted GHD

400 M run

10 BMU/Strict pull up +Dips

B

ANNIE for time

50-40-30-20-10 reps

Double unders

sit ups

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