The Week Ahead:

Monday, May 20th

STRENGTH:

A.) Barbell Front Squat:
   Build up to Moderate 6RM

B1.) DB RDL- 3x10
B2.) Dead Bugs - 3x6/side

METCON:

3 RFT:
400m Run
25 DB Walking Lunges #35/25


Tuesday, May 21st

STRENGTH:

A.) Barbell Floor Press:
   Build up to Moderate 6RM

B1.) Single Arm DB Bench Press - 3x8/side
B2.) Feet Elevated Ring Rows - 3x10

METCON:

11:00 AMRAP:
15 Push ups
250m Row

Wednesday, May 22nd

OLY SKILL WORK:

10:00 EMOM :
1 Power Clean + 1 Hang Power Clean

METCON:

Odd minute - 15/12 Calories Assault Bike
Even Minute - 10 KB Swings #70/53d

ACCESSORY:

Hammer Curls 3 x 10
Chest Supported Reverse Fly 3 x 10


Thursday, May 23rd

METCON:

For time:
500m Row
90 yd Farmer Carry
50 Double Unders
15 Burpees over Rower
50 Double Unders
90 yd Farmer carry

Accessory:

Pallof Press 3 x 10/side
Plank 3 x :30

Saturday, May 25th

*Come join us at 9 AM this Saturday for our Annual Murph WOD.

“MurpH”

For time:
1 Mile Run
Then,
100 Pull Ups
200 Push Ups
300 Squats
Then,
1 Mile Run

* Wear a 20lb vest if you choose.

Friday,  May 24th

STRENGTH:

A.) Deadlift:
   Build up to Moderate 6RM

B1.) Single Leg Skater Squat - 2x8/side
B2.) Single Arm Banded row 2x10/side

METCON:

Ascending Ladder For Time of:
1-2-3-4-5-6-7-8-9-10 Reps of:
Deadlift 185#/135#
Box Jumps 24”/20”