Daily Workouts

5 Sets:

5 Strict Wall-facing Handstand Push-ups

5 Reverse Nordics

3 Rounds for time:

400m Run

20 KB Swings (53/35)

20 V-ups

Partner Workout

3 Rounds for reps:

1:30 Strict Pull-ups

1:30 Dumbbell Complex

1:30 Burpee Box Jump-overs

:30 Rest

Dumbbell Complex =

1 DB Power Clean

1 DB Front Squat

1 DB Lunge Right

1 DB Lunge Left

Push Press

Build to a heavy single

Then, 3 x 3 at 80% of today's heavy single

3 Sets for load:

100 ft. Hand over Hand Sled Pull

100 ft. Prowler Push (high handles/low handles)

3 Rounds for time:

12 Axle Bar Deadlifts (175/115)

24 Sit-ups

36/30 Calorie Row

15:00 EMOM

A. 3 Hang Power Cleans (build)

B. 40 Cross-overs

C. :45 Echo Bike

Choose a target on the bike to shoot for on all five sets. The goal on the bike is consistency or slightly more calories every round; not a drop-off in output. Pace accordingly.

2. 3 Sets:

5/5 Split Squats

"Murph"

For time:

1 Mile run

100 Pull ups

200 Push ups

300 AIr squats

1 Mile run

*If you have a weighted vest or body armor, wear it.

Memorial Day Class times:

6:00, 7:30, 9:00, 10:30, Noon

12:00 EMOM

2 Power Cleans (build)

7:00 AMRAP

15 V-ups

15 Weighted Sit-ups (10-15 lbs)

30 Med Ball Twists

40 Banded Good Mornings

800m Farmer's Carry with a partner

-Alternate who is carrying any time

Partner Workout

15:00 AMRAP:

10/8 Calorie Row/Ski/C2 Bike

10 Synchro DB Snatches

15 Box Jumps (alternating)

For the calories, one athlete is on a rower, the other on a skierg or C2 bike. Switch places each round.

Shoulder Press

Build to a heavy single

Then, 3 x 3 at 80% of today's heavy single

10:00 EMOM

3 Strict or Weighted Pull-ups +

15 Cross-overs or 10 Double Cross-overs

5:00 AMRAP

3 Wall Walks

10 KB Walking Lunges

Box Squat

9 x 3 On the Minute

-Week 3 of 3

-Use 40% 1RM Box Squat Barbell Weight

-Use 25-30% Band Tension at lockout

Speed goal: .8 m/s+

Dimel Deadlifts

15-15-15 (build)

4:00 EMOM

Max Effort L-Sit

Banded Good Mornings

3 x 50

Individual Semifinal Event 6:

3 Rounds for time:

15/10 Cal Echo Bike

20 Toes to Bar

100 ft. D-ball Carry (150/100 lb)

For Time:

800m Run

50 Pull-ups

100 Push-ups

150 Air Squats

1 Mile Run

*Partition pull-ups, push-ups, and squats any way you'd like

For Time:

2000m Row

100 Cross-overs

100 Double-unders

2 Mile Run

Partner Workout

3 Rounds for time:

40 Wall Balls (30/20 lb)

30 Power Snatches (115/80 lb)

20 Bar Muscle-ups

One works, one rests. Partition the reps any way.

Close Grip Pause Bench Press

Build to a heavy single

-:01 Pause on chest

10:00 EMOM

10 Barbell Push-ups

-Week 3 of 3

Pendlay Rows

10-10-10-10

Bent Arm Band Pull-aparts

100 Reps

3:00 Hollow Body Hanging Leg Raise

Box Squat

9 x 3 On the Minute

-Week 2 of 3

-Use 35% 1RM Box Squat Barbell Weight

-Use 25-30% Band Tension at lockout

Speed goal: .8 m/s+

Good Morning

5-5-5-5 (build)

Banded Hamstring Curls

100 Reps

4 Sets:

:30 V-ups

:30 Plank Jacks

12:00 AMRAP

10 DB Power Cleans (50/35)

15 Box Jump-overs (24"/20")

20 Calorie Row

800m Run

10:00 of Pull-ups + Push-ups + Squats*

800m Run

10:00 of Pull-ups + Push-ups + Squats

800m Run

*Choose from the rep scheme below that you plan to use for Murph:

A. 2-4-6

B. 3-6-9

C. 4-8-12

D. 5-10-15

E. 10-20-30

3 rounds for time:

50 Up-downs

30 KB Lunges (53/35)

1:00 L-sit hold*

*Accumulate a total of 1:00 in the L-sit per round.

"New York Minute"

For Time (with a Partner):

150 Wall Balls (20/14 lb)

30 Muscle-Ups

30 Clean-and-Jerks (155/105 lb)

One partner works, one rests. Partners switch every minute. Perform the work in order until it is complete.

Banded Dead Bench Press

9 x 3

40% Bar Weight

30% Band Tension

3 Sets Close Grip

3 Sets Medium Grip

3 Sets Wide Grip

10:00 EMOM

10 Barbell Push-ups

-Lower Barbell from last week

3:00 EMOM

:30 Max Strict Pull-ups

3:00 EMOM

:35 Hollow Rocks/Hold

Banded Box Squat

9 x 3 On the Minute

-Week 1 of 3

-Use 30% 1RM Box Squat Barbell Weight

-Use 25-30% Band Tension at lockout

Speed goal: .8 m/s+

Dimel Deadlifts

15-15-15

3 rounds of:

30sec. Side Plank *on elbow

30sec. Plank *on elbows

30sec. Side Plank *on elbow

30sec. Plank *on elbows

Banded Good Mornings

3 x 50

10:00 AMRAP

10 DB Snatches (50/35)

10 Lateral Burpees

10 Calorie Echo Bike

For Time:

4 Rounds of 3-6-9 Pull-ups, Push-ups, Squats

3 Rounds of 4-8-12

2 Rounds of 5-10-15

1 Round of 10-20-30

2 Rounds of 5-10-15

3 Rounds of 4-8-12

4 Rounds of 3-6-9

Run 400m between each set

30:00 Cap