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