May 1st - 6th, 2023
Monday May 1, 2023
Warm up!
2:00 RUN!
2 Rounds for quality
8 banded presses
8 air squats
8 hips down push ups
8 arch/hollow swings
STRENGTH : Work to your best 9 rep. Push Jerk (MetCon style - touch and go)
METABOLIC CONDITIONING :
4 Rounds of:
400m Run at 7/10 pace
2x
5 pull ups/ring rows
10 push ups
15 airsquats
OR
1x
10 pull ups/ring rows
20 push ups
30 airsquats
Then:
400m Run at 7/10 pace
Rest 2:00
*If you plan to do Murph in a vest, bring the vest you want to use EMPTY. Getting the feeling for the constrictive nature of the vest while working out.
*If you are doing Half Murph, Do Half distance on run/row/bike
*If your first round takes >8:00 do half the running/rowing/biking distance for the following rounds. This should take between 23:00-28:00 maximum.
Tuesday May 2, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
8 Air squats
8 PVC passthroughs
8 PVC good mornings
8 Dead bugs
Then:
:30 banded wrist stretch each side
:30 couch stretch each leg
STRENGTH : 2 rep. Front Squat (refer to April 21)
METABOLIC CONDITIONING :
3 rounds for time of:
30 Alternating dumbbell snatches
20 toes-to-bar
♀ 35-lb DB ♂ 50-lb DB
The dumbbell work is meant to be fast and should not slow you down. Choose lighter loads to keep the intensity high, and select toes-to-bars modifications that allow you to complete the reps in about 4-5 sets. Avoid laboring for singles or very small sets.
Wednesday “Mash-Up” May 3 , 2023
Warm up!
2:00 Jump rope!! Start with singles, move to doubles
2 Rounds
8 Sampson stretch
8 Kettlebell swings (warm up 1st round, working weight 2nd round)
8 Light KB single arm press each side
8 Hips down push ups
Then:
10 Barbell romanian DL
10 Barbell hang muscle cleans
10 Barbell strict press
Then:
Warm up hang power cleans and dumbbell shoulder to overhead
METABOLIC CONDITIONING :
AMRAP 8 minutes of:
35 Kettlebell swings
25 “V” Ups
10 double push up Burpees
AMRAP 8 minutes OR for time of: (you finish - you get more rest) (HSC decrease - DU stay the same)
12-9-6-3 reps Hang Power Clean, 175/125
10 Double Unders
AMRAP 8 minutes of:
50m Dumbbell Farmer's Carry, 50's/35's - 35’s/20’s
10 Dumbbell box step overs
10 Dumbbell Shoulder to Overhead, 50's/35's - 35’s/20’s
*Rest 3 minutes between workouts.
Team Thursday May 4, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
8 Bootstrappers
8 Hips down push ups
8 Banded good mornings
8 Glute bridges
TEAM STRENGTH : 15 minutes to establish a team 2 rep. Bench Press
TEAM METABOLIC CONDITIONING :
For time:
40-30-20-10
Deadlifts (225/155)(205/135)(135/95)
Calorie bike
Before every round complete: 100m bear hug sandbag carry (50m each partner)
*Partition the deadlifts/calorie bike as desired. One partner works at a time.
*Teams of 3, 2 partners shadow
CASH OUT (Optional)
Tabata Abs - select 4 exercises - perform each 2 rounds through (total 8:00)
Friday May 5, 2023
Warm up:
2:00 easy row/bike/ski
2 Rounds
4/4 World’s greatest stretch
8 PVC pass throughs
8 Russian twists with light weight
8 PVC Overhead squats
Then:
:30 Banded ankle stretch each side
:30 Right and Left Scorpion with arm at 45 degree angle (think position of OHS)
STRENGTH : Snatch Balance. 20 minutes build to a quality single. (Repeat and Refer to April 25th)
METABOLIC CONDITIONING :
AMRAP 15 minutes of:
750m Row
25 Hollow Rocks
5 Rope Climb, 15 ft./3 Pull to standing/10 C2B pull ups
Saturday May 6, 2023 8 - 10am
OPEN GYM