29 May 2015

Friday 29 May

STRENGTH
1RM Strict Press
METCON:
18 Min AMRAP
18 Push Press (95/65)
200M Med Ball Run
18 Box Jumps

28 May 2015

Thursday 28 May

STRENGTH
5x5 Bench
METCON:
5RFT:
20 Wall Balls
10 Power Cleans (135/95)

26 May 2015

Wednesday 27 May

STRENGTH: 
1RM OHS
METCON: 
"Helen"
3RFT:
400M Run
21 KBS (53/35)
12 Pull Ups

25 May 2015

Tuesday 26 May

STRENGTH: 
1RM Deadlift 15-20Mins
METCON: 
4RFT:
48 DU's
24 DL (135/95)
12 T2B

Monday 25 May

"Murph"
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

22 May 2015

Friday 22 May

STRENGTH: 
OHS (3x3 80% 1RM & 3x2-3 90% 1RM) from rack 1-2Min rest per set
METCON:
25 OHS (135/95)
75 Double Unders
25 Box Jumps (30/24)
75 Double Unders
25 Bar Facing Burpees
75 Doubles

21 May 2015

Thursday 21 May

Strength: 
Strict Press (EMOM  2 @ 80%1RM x 5 Min REST 3 mins then  1x90% 4mins)
METCON:
15 Min AMRAP:
30 Air Squats
15 Ab-Mat Sit-Ups
3 MU’s

19 May 2015

Wednesday 20 May

Skill: 
Handstand Walk or HSPU or Ring HSPU (USE SPOTTER!!!)
METCON:
24/20/16/12/8/4
- Deadlifts (245/175)
- Burpee Box Jump Overs (24/20)

18 May 2015

Tuesday 19 May

Strength: 
Athlete Choice
METCON:
35 Squat Snatches
35 Clean & Jerks
NOTE: Workout will start at 125/75#. Every 3mins of work, rest for 2min (5 total on the clock). At start of next 3mins, a total of 10# must be added to bar. Repeat cycle of adding 10# until all 70 reps have been completed. 

Monday 18 May 15

Strength: 
DL (EMOM 3x80% 5 Min REST 3 mins then 3x90% 3 mins)
METCON:
20 Min AMRAP:
100M run
10 Thrusters (95/65)
200M run
20 Thrusters
400M Run
30 Thrusters…. etc

15 May 2015

Friday 15 May

STRENGTH: 
OHS (5x3 85% 1RM) from rack 1-2Min rest per set
METCON:
3 RFT: 1 Minute @ each
Wall Balls (20/14)
SDLHP (75/55)
Box Jump (20”)
Push Press (75/55)
Burpees
Rest
Happy Friday Everyone!

14 May 2015

Thursday 14 May

Skill: 
Power Cleans 5x5 or go light and work on technique
METCON:
10 RFT:
20 Double Unders
10 Hang Power Cleans (135/95)
5 OHS

12 May 2015

Wednesday 13 May

Strength: 
Strict Press (EMOM 2 @ 85%1RM x 6 Min)
METCON:
1 RFT:
30 Hang Power Snatches (95/65)
30 Pull-Ups
100M sprint
30 Push-ups
30 Push Press (95/65)
100M sprint
30 T2B
30 Back Squats (95/65)
400M Sprint

11 May 2015

Tuesday 12 May

Strength: 
Athlete Choice
METCON:
5 RFT each round @ 4 Mins:
- 8 2-for-1 Wall ball shots (20/14)
- Max reps Front Squats @ ¾ BW
- 2 minute rest

Monday 11 May

Strength: 
DL (EMOM 3x85% 8 Min)
METCON:
3,6,9,12,15, etc…
18 MIN AMRAP:
- Kettlebell Swings (55/35)
- Deadlifts (225/135)
- 200M Run

08 May 2015

Friday 8 May

STRENGTH: 
OHS (4x4 80% 1RM) from rack 1-2Min rest per set
METCON:
20 Min AMRAP:
5 Power Cleans (125/90)
5 Front Squat
5 Shoulder-2-OH
20 Burpees

**OPTIONAL SURPRISE BUYOUT**

07 May 2015

Thursday 7 May

Skill: 
Narrow Grip Bench 3x10-12 or 5x5-7
METCON:
Modified 2015 Master’s Event:
2 RFT:
800M Run
50 Thrusters (65/45)
30 C2B Pull-Ups

05 May 2015

Wednesday 6 May

Strength: 
Strict Press (EMOM 3 @ 80%1RM x 7 Min)
METCON:
20 Ring Dips
20 Hang Squat Snatches (135/95)
20 T2B
20 Hang Squat Snatches
20 Ring Dips

04 May 2015

Tuesday 5 May

Strength: 
Athlete Choice
METCON:
15 Min AMRAP
100M Bear Crawl
15 Pull-ups
20 DL (225/135)

Monday 4 May

Strength: 
DL (EMOM 4x80% 7 Min)
METCON:
15 MIN EMOM:
5 OHS (115/85)
Wall Balls

01 May 2015

Friday 1 May

STRENGTH: 
OHS (EMOM 3 OHS 75%1RM x 7 min)
METCON:
2RFT:
25 OHS (75/55)
100M Sprint
25 Hand Release Push-Ups
100M Sprint
25 T2B
100M Sprint
25 Thrusters (75/55)