May 8th - 14th, 2023
Monday May 8, 2023
Warm up!
2:00 RUN!
2 Rounds for quality
2 Inch worms with short hold in seal pose and down dog
8 air squats
8 push ups
8 arch/hollow swings
STRENGTH : In 10:00 establish a 5 rep. double dumbbell deadlift.
METABOLIC CONDITIONING :
4 Rounds of:
400m Run at 7-8/10 pace
4x
5 pullups/ring rows
10 push ups
15 airsquats
OR
2x
10 pull ups/ring rows
20 push ups
30 airsquats
Rest 2:00
*This week NO run at the end but more 2 more rounds of pullups/push ups/airsquats!
*If you are doing Half Murph, Do Half distance on run (400m)
*If your first round takes >8:00 half the distance for remaining rounds (400m). This should take 25:00-30:00 max.
*If planning to use a vest, add weight this week.
RECOVERY (Optional)
2:00 cool down
10 thoracic rotations each side
1:00 scorpion right
1:00 scorpion left
1:00 saddle stretch
Tuesday May 9, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
8 bootstrappers
8 scap only pull ups
8 banded good mornings
8 dead bugs
STRENGTH : 20 minutes to establish a 2 rep. touch and go single dumbbell Clean each side.
METABOLIC CONDITIONING :
Complete as many rounds as possible in 7 minutes of:
5 deadlifts
10 high box jumps (30/24)(24/20) - use a higher box than normal
♀ 205-lb deadlift
♂ 315-lb deadlift
CASH OUT (Optional)
Accumulate 50 Alligator Rolls (On floor, hollow hold roll into arch hold and back = 1)
Wednesday “Mash-Up” May 10 , 2023
Warm up!
2:00 bike/row/ski/jog
1x :30 banded wrist stretch each side & 1:00 hold in the bottom of the squat
2 Rounds for quality
4/4 World’s greatest stretch
8 Barbell Deadlifts
8 Hang Muscle cleans
8 Barbell Front squats
4 Arch/Hollow swings
4 Push ups
Then: Warm up hang squat clean and pull up options.
METABOLIC CONDITIONING :
A.M.R.A.P. 9minutes of:
30 Dumbbell Power Snatch, 50/35
20 Knees-to-elbows
10 Burpees
A.M.R.A.P. 9minutes of:
6 Hang Squat Clean, 185/135
12 Chest-to-bar pull-ups
A.M.R.A.P. 9minutes of:
100m Dumbbell Farmer's Carry, 50's/35's
75 Single-unders
15 Dumbbell Bench Press, 50's/35's
*Rest 4 minutes between workouts.
Team Thursday May 11, 2023
Warm up!
2:00 bike/row/ski/jog
2 Rounds for quality
2 Inch worms with seal/down dog
8 Banded press
8 Sampson stretch
8 Banded pull aparts
TEAM STRENGTH : 20 minutes to establish a team 5 rep. Strict Press
TEAM METABOLIC CONDITIONING :
Every 4:00 x 4 (12:00 total)
400m row - alternating partners each round
10 Synchro DB shoulder to overhead at moderate weight - lockout at the top together
In remaining time max effort T2B/Knee raises/V-ups (one partner working at a time)
*Record the number of T2B variation reps you do each round.
Friday May 12, 2023
Warm up:
2:00 bike/row/ski
2 Rounds
4/4 World’s greatest stretch
8 Goblet squats
8 PVC pass throughs
8 Glute bridges
Then:
1:00 quadruped wrist stretch
:30 couch stretch each leg
STRENGTH : 1 rep. Front Squat (refer to May 2)
METABOLIC CONDITIONING :
For time:
50-40-30-20-10
Kettle bell swings
Abmat sit ups
Saturday May 13, 2023 8 - 10am
OPEN GYM