Shoulder Press 6x4 Shoulder Press for load: #1: 4 reps #2: 4 reps #3: 4 reps #4: 4 reps #5: 4 reps #6: 4 reps Pendlay Row 6x5 Supinated grip. Work up each set for a 5RM. Pendlay Row for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 [...]
Back Squat 1x1 15 min to find 1RM Back Squat for load: #1: 1 rep Metcon 3RFT 600m run 20 alternating pistols 60 double unders
Christine 3 Rounds For Time • Row 500m • 1x BW Deadlifts, 12 reps • 21" boxjumps, 21 reps EMOMx10 Minute 1: 15 wall ball shots (20/14) Minute 2: 1 rope climb RX+: legless rope climb
Snatch EMOMx6 - increasing weight each round - max out at 80% of 1RM - full snatch Elizabeth 21-15-9 reps for time of: • Clean 135/95# • Ring dips Skill Work Choose a movement/skill that's a weakness and work on progressions for 10-15 min Snatch Grip Deadlift 3x2 All reps at 110% of 1RM snatch [...]
"Adderall" 0:00-10:00 1 Mile Run Max Clean & Jerks (135/95#) 10:00-13:00 Rest 13:00-20:00 800m Run Max Power Snatch (115/80#) 20:00-23:00 Rest 23:00-27:00 400m Run Max Thrusters (95/65#) *Scale runs if needed to get to the barbell work. *record total number of lifts
Metcon 4 rounds: (21/15) calorie row 18 wall ball shots (20/14) 15 KB swings (53/35) 12 burpees Partner Leg Throw downs Partner up! Alternate each set. Leg throw downs 30-20-10
Bench Press 6x3 Work up to a 3RM bench press. Bench Press for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps #6: 3 reps Pendlay Row 6x6 Supinated grip. Work up each set for a 6RM. Pendlay Row for load: #1: 6 reps #2: 6 reps #3: [...]
Fran 21-15-9 reps for time of: • Thruster 95/65# • Pull-ups Power Clean EMOMx4 Every minute on the minute, complete: 3 power cleans @ 65% Rest 2 minutes before next EMOM. Back Squat EOMOMx4 Every other minute on the minute for 4 rounds complete: 3 back squats @ 80%
Power Snatch EMOMx4 Every minute on the minute complete: 3 power snatches at 65% of 1RM -Does not need to be TNG Overhead Squat EMOMx4 Every minute on the minute complete: 3 overhead squats at 75% of 1RM Grace 30 reps for time of: • Clean & Jerk 135/85#
Memorial Day Murph! MURPH Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. • 1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Squats • 1 mile Run