Wednesday May 27, 2020

Warm-up:
  • 2×50 Arm-only Assault Bike
  • 2×3 Strict Pull-up
  • 2×20″ Ring Plank
  • 2×8 Lateral Shoulder Raise
  • 2×5 Band Strict Press

 

Strength:
Push Press
  • 5×5 @ HAP

 

Metcon:
for time – 1 rd. is RX, feel free to do 2 rds. if needed
  • 12/8 cal.
  • 40 K2E or Sit-up
  • 30 Wall Ball 20/14 – if your not going to do Wall Ball correctly (hips below knees, ball to correct height) then do Slam Ball 30/20
  • 400 m. Run or Walk

Monday, May 25, 2020

30 min. AMRAP – 5 min. per movement – partition in any way – team of 2
 
  • Partner DL 365/243
  • Snatch 95/63
  • DU or /3 SU
  • Burpee
  • Slam Ball 30/20
  • 175 m. Backward Sled Pull 90/65

Friday, May 22, 2020

Warm-up:
  • Wrist & Rack Stretch
  • 3×8 Band Back Squat
  • 3×5 DL > then 5×5 Clean
  • Pause Cleans

 

Strength:
Clean
  • 5×5 @ HAP

 

Metcon:
10 min. AMRAP
 
  • Cal. 15/11
  • 15 Wall Ball 20/14
  • 9 Push Jerk 115/73

Wednesday, May 20, 2020

Swapping our Thursday to Wednesday this week in order to give ourselves an extra day to recover from the Murph movements because we are doing CINDY! Perfect opportunity to try some different rep schemes or do CINDY RX.
 
CINDY – 20 min. AMRAP
 
  • 5 Pull-up
  • 10 Push-up
  • 15 Air Squat