May 23rd - May 28th
Monday May 23, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - Total Shoulder
STRENGTH : work a 3 rep. single D.B. Overhead Squat for quality / mobility..
METABOLIC CONDITIONING:
3 Rounds for time of:
30/21 Calories, Air Bike
25 Hollow Rocks
20 Russian Kettlebell Swings, 53/35
10 Push Press, 60% 1RM
Tuesday May 24, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : side lunge and hold - banded trap
STRENGTH : Clean Pull - Power Clean - Squat Clean
METABOLIC CONDITIONING:
6-9-12-9-6 reps for time, or not:
Burpees, lateral over bar
Front Squats, 185/135
(Chest-to-bar) pull-ups
Wednesday Mash-Up May 25, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : 4 mobility movements. Gather up equipment
For total time -
20-15-10 reps of:
Dumbbell Snatch, 50's/35's
200 m Sled Drag (x2 between 20-15 & 15-10)
20-15-10 reps of:
Dumbbell Squats, 50's/35's
200 m Sandbag Carry (x2 between 20-15 & 15-10)
20-15-10 reps of:
Dumbbell Bench Press, 50's/35's
200 m Run (x2 between 20-15 & 15-10)
*Rest 3 minutes between workouts. 200 m is to fire hydrant
TEAM THURSDAY May 26, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Active Pause Scorpion banded trap release
STRENGTH : Team K.B. Deadlift (35’s / 70’s) for time: 18, move to cone-15, move to next cone=12, move to final cone-9
METABOLIC CONDITIONING :
as a 2-person team,
3 Rounds for time each team member complete:
10 Squat Snatch, 115/75
80 Double-unders
Friday May 27, 2022
WARM - UP : 2 x 2 minutes mono-structural of your choice & "Daily Warm-Up"
MOBILITY : Total Shoulder Banded Ankle
STRENGTH : set a new 1 rep. Push Press
METABOLIC CONDITIONING :
7 Rounds for time of:
7 lateral box overs
7 Devil Press
Men: Two 35-lb. Dumbbells
Women: Two 25-lb. Dumbbells
Saturday May 28, 2022 11 am
MURPH
For time:
1-mile run
100 pull-ups
200 push-ups
300 squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed. If you've got a 20-lb. vest or body armor, wear it.