Friday, 5-18-18

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Body Building:
15 min to complete
4×8 RDL w/1DB (each leg)
4×12 Glute Bridges (two legs)
4×6 Tall Box Jumps with step down
5 Plank Circles

with a partner complete:
10RFT
250m Row
20 Weighted Walking Lunge w/1 DB 50/35
15 Wall Ball 20/14
10 KBS 70/53

*25 Min Cap*

Thursday, 5-17-18

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Warm up:
3rd at easy pace
10 Banded Pull aparts
10 Banded Tricep Pull Downs
10 Banded Strict Presses
:45 sec Wall Squat Hold

With a 29min running clock coplete-

0:00-7:00
AMRAP
16 DB Snatch 50/35
14 SA DB OHS (7 each arm)

7:00-13:00
rest

13:00-29:00
AMRAP
30 Power Cleans 135/95
20 Burpees over bar
25 Power Cleans 155/105
25 Burpee over bar
20 Power Cleans 185/125
30 Burpees
AMRAP Power Cleans 225/155

Tuesday, 5-15-18

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Sign up for Murph!!

 

Warm Up:
3rds at easy pace
5 Single Arm Ring Row (each arm)
5 Single Arm DB Strict Press (each arm)
10 Medball Cleans 20/14

12 min EMOM – Not TnG. Work Technique
Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM
Min 5-7: 2 P.Clean & 1 Jerk 60-72.5%
Min 8-9: P.Clean & Jerk 72.5-80%
Min 10-12: P.Clean & Jerk 80%+

( NOT TnG on the doubles, set up every time to have each rep look the same)

Upside down DT
5RFT:
6 S2OH 155/105
9 Hang Power Clean
12 Deadlifts

*16min Cap*