"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
Mobility Stretches Warm-up and do some stretches. 3 rounds: 30 seconds calf stretch each side 30 seconds frog stretch 30 seconds couch stretch each side Then : 2 rounds 10 thoracic rotations per side 10 cat and cow 30 second downward dog Kelly 5 rounds for time of: • 400m run • 30 Box Jumps [...]
Squat Snatch 9x1 Squat Snatch for load: #1: 1 rep @ 65% #2: 1 rep @ 70% #3: 1 rep @ 75% #4: 1 rep @ 80% #5: 1 rep @ 85% #6: 1 rep @ 85% #7: 1 rep @ 90% #8: 1 rep @ 90% #9: 1 rep @ 90% Metcon 75/60 calorie [...]
Metcon Cash in: Row 750m then, 7 Rounds of: 8 Single KB front rack step ups (4 each leg, 53/35) 20" 7 KB swings 6 Strict Pullups Cash out: Run 600m carrying KB Shoulder Press 6x3 Shoulder Press for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps [...]
Hang Clean 6x3 Working up to a heavy set of 3. Hang squat cleans. Hang Clean for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps #6: 3 reps EMOMx16 Min 1: 12 KB/DB Front Rack Lunges Min 2: 12 plyo Push-ups (clapping) Min 3: 12 DB Box [...]