Thursday May29

WARM-UP BODY FLOW…
1:00 Cat-Cows
1:00 Elbow to Instep w/ Rotation (each side)
1:00 Tempo Air Squats (5211) (Stay active)
1:00 Wall-Sit
With an empty barbell, perform…
10 Back Squats
8 Cossack Squats
6 Kang Squats
4 Tempo Back Squats (30X1)

STRENGTH 5×5 (30X1)* Back Squat
*Use 75-80% of 5RM for all sets.

WORKOUT E2MOM x 14 MINUTES
7 Back Squat (155/105)|(135/95)
7 Burpee Over Bar
7 Push Jerk

HOME WOD

DAILY-5 WARM-UP AMRAP x 5 MINUTES
1:00 Cardio Choice
10 Glute Bridge-Ups
10 Alt. Lunges w/ a Twist
(No Measure)

FULL-BODY STRENGTH 5 SETS (:40 ON / :20 OFF)
Double DB Swing* Immediately into…
5 SETS (:40 ON / :20 OFF)
Double DB Crawl *Option for single or double DB swing
(Score is Load)

FULL-BODY SPRINT WORKOUT 7 SETS
1:00 – Max DB Power Clean
-Rest :30-
1:00 – Max Effort Cardio Choice
-Rest :30-
*No additional rest b/t Sets (Score is Reps)

FINISHER + NCMOBILITY 3 SETS 20 Heel Taps Over DB 20 Bicycle Crunches 20 Tuck-Ups -Rest as Needed b/t Sets

Thursday May 28

AT GYM

WARM-UP EMOM x 4:00
Min 1 – RUN (Mod Effort)
Min 2 – 2 Inch worms + 8 Ring Rows
Into…
EMOM x 4:00
Min 1 – Run (Mod Effort)
Min 2 – 4 Burpees + 8 Jumping Lunges

EXTENDED WARM-UP
3 SETS
5-10 Strict Pull-up 1:00 Handstand Hold/Plate or B Hold
-Rest as Needed b/t Sets-
*Athlete should choose a number for each set that they can do unbroken but is challenging. (No Measure)

WORKOUT
4 ROUNDS FOR TIME
300m Run
30 Plate Ground to OH (45/35)|(35/25)
30 Plate Overhead Lunges (Score is Time)

FINISHER 3 SETS :30 Plank (elbows) 10 V-ups :30 Right Side Plank 10 V-ups :30 Left Side Plank -Rest 1:00 b/t Sets- (Score is Time)

AT HOME

DAILY-5 WARM-UP
2:00 Cardio Choice
-Rest :30-
EMOM x 1 MINUTES
:30 Jumping Jacks
:30 Alt. Samson Stretches
-Rest :30-
EMOM x 1 MINUTES
:30 Single DB Swings
:30 High Knees (No Measure)

PUSH X PULL STRENGTH
3 SETS ON A 10:00 CLOCK
10 DB Push Press w/ Slow Lower
7/7 DB Forward Lunges
-Rest as Needed b/t Sets-
(Score is Load)

PUSH X PULL WORKOUT
3 SETS AMRAP x 4 MINUTES
15 Single Arm DB Push Press (L)
15 Single Arm DB Push Press (R)
10 Single Arm DB Up-Down (L)
10 Single Arm DB Up-Down (R)
Max Single DB Lunges in Remaining Time*
-Rest 1:00 b/t Sets-

WEDNESDAY MAY 27

AT THE GYM

WARM-UP 3 ROUNDS
1:00 cardio (Increasing effort each round)
5 Inchworms
10 Step Back Lunges
10 Med Ball Push Presses
10 Jump Squats
5 Broad Jumps
With a barbell… 2 ROUNDS
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans
10 Empty BB Front Squats
10 Good Mornings

STRENGTH EMOM x 10 MINUTES
Power Clean + High Hang Squat Clean + Front Squat
*Goal is to start with a moderate load and build to moderate-heavy in first 5 sets. Hold same weight for last 5 sets.
(Score is Load)

WORKOUT AMRAP x 10 MINUTES
2-4-6-8-10… Power Clean (135/95)|(95/65)
Wall Ball (20/14)|(14/10)
(Score is Rounds + Reps)

AT HOME

DAILY-5 WARM-UP ON A 5:00 RUNNING CLOCK…
1:00 Cardio Choice
20 Sit-Ups
40 Mountain Climbers
80 Single Unders
Cardio Choice Until End… (No Measure)

BODYWEIGHT PUMP AMRAP x 5 MINUTES
50 Mountain Climbers
50 Flutter Kicks (Score is Rounds + Reps)

FULL-BODY SWEAT WORKOUT ON A 10:00 RUNNING CLOCK…
2:00 Cardio Choice
2:00 Max Double Unders
50 Plank Rotations* then in the remaining time… Max Wall Sit**
-Rest 2:00-
ON A 8:00 RUNNING CLOCK…
1:00 Cardio Choice
1:00 Max Double Unders
50 Plank Rotations* then in the remaining time… Max Wall Sit**
*1 Rep Plank Rotation = Plank Down to Elbows and Back Up. **Everytime you break, complete 2 Wall Walks. (No Measure)

FINISHER + NCMOBILITY 3 SETS 20 Single DB Curls 20 Single DB Behind Head Extensions 20 Hollow Rocks -Rest as Needed b/t Sets

Tuesday May 26

DAILY-5 WARM-UP
1:00 Cardio Choice into…
EMOM x 4 MINUTES*
MIN 1 – :45 Single DB Press
MIN 2 – :45 Single DB Front Squats
*Hold DB Across Chest (No Measure)

PUSH X PULL STRENGTH
EMOM x 10 MINUTES
MIN 1 – :50 Max Slow DB Renegade Row/Strict PU or Ring Row
MIN 2 – :50 Max 3 Air Squats + 3 Tall Jumps
*No Push-Up in Renegade Row.
(Score is Load)

PUSH X PULL WORKOUT
EMOM x 15 MINUTES
MIN 1 – :50 Max Single DB Front Squat* /BB Front Squat
MIN 2 – :50 Max Lunges
MIN 3 – :50 Max Burpees Over DB/BB
*Hold DB Across Chest. (Score is Reps)

Monday May 25 Memorial Day

Teams of 4

For time each teammate will complete
400m run
5 rounds of
5 pull ups
10 push ups
15 air squats
400m run

Your total time is each teammates time combined

Teams of 2

Both partners Run together 1mile

-Then all reps divided between partners-

100 Pull Ups

200 Push Ups

300 Squats

Both partners Run together 1mile

 

‘Murph’

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.

Saturday May 23

DAILY-5 WARM-UP
2:00 Cardio Choice into…
3 SETS
:30 Lunge w/ Twist
:30 Kang Squats
(No Measure)

SATURDAY SQUATS 4 SETS ON A 12:00 CLOCK…
1:00 Wall Sit
10 Goblet Lunge Squats*
*1 Rep = Forward Lunge R + Forward Lunge L + Squat. -Rest as Needed b/t Sets- (Score is Load)

FULL-BODY WORKOUT 8 SETS, :20 ON / :10 OFF
Bottom to Bottom Air Squats*
-2:00 Rest-
AMRAP x 6 MINUTES
8 DB Filly Lunges*
16 Alt. Jumping Lunges
*Hold 1 DB Overhead and other in Front Rack, switch arm positions after 4 lunges.
-Rest 2:00-
8 SETS, :20 ON / :10 OFF
Bottom to Bottom Air Squats*

Friday May 22

DAILY-5 WARM-UP
1:00 Cardio Choice into…
EMOM x 4 MINUTES
10 Single DB Russian Swing + Max Sit-ups
(No Measure)

FULL-BODY STRENGTH 3 SETS ON A 10:00 CLOCK…
6 DB Deadlifts
8 DB Hang Power Cleans
10 DB Up-Downs
-Rest as Needed b/t Sets-
(Score is Load)

FULL-BODY SPRINT WORKOUT
EMOM x 5 MINUTES
:45 Max Up-Downs
-2:00 Rest-
EMOM x 5 MINUTES
:45 Max DB Hang Power Clean
-2:00 Rest-
EMOM x 5 MINUTES
:45 Max DB Renegade Row* *No push-up (Score is Reps)

FINISHER + NCMOBILITY AMRAP x 5 MINUTES 2,4,6,and so on… Glute Bridges Alt. V-ups

THURSDAY MAY 21

DAILY-5 WARM-UP
2:00 Cardio Choice into…
AMRAP x 3 MINUTES
3/3 SA DB Deadlift
3/3 SA DB Upright Row
3 Up-Downs 3 Burpees
(No Measure)

PUSH X PULL STRENGTH EMOM x 12 MINUTES*
MIN 1 – :50 Single DB Upright Row
MIN 2 – :50 Single DB Press
MIN 3 – :50 Single DB Overhead Hold
*For all three movements, hold single DB by both heads. Perform slow and controlled every rep. (Score is Reps)

PUSH X PULL WORKOUT 5 SETS FOR MAX REPS
1:15 – Max Single DB Thruster*
1:15 – Max Single DB Alt. Snatch *Hold Single DB Across Chest
-1:00 Rest b/t Sets-
(Score is Reps)

Wednesday May 20

DAILY-5 WARM-UP
1:00 Cardio Choice into…
EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Single DB Front Squats* *Hold DB Across Chest
(No Measure)

BODYWEIGHT PUMP 3 SETS FOR MAX REPS
1:00 – Hollow Rocks
1:00 – Air Squats
1:00 – Glute Bridge-Ups
-1:00 Rest b/t Sets-

FULL-BODY SWEAT WORKOUT
AMRAP x 8 MINUTES
1:00 Wall Sit or squat hold
2:00 Cardio Choice or 400m run
20 Burpees
40 Flutter Kicks
-Rest 1:00-
AMRAP x 8 MINUTES
1:00 Wall Sit or squat hold
2:00 Cardio Choice or 400m run
20 Burpees
40 Flutter Kicks
-Rest 1:00-
AMRAP x 8 MINUTES
1:00 Wall Sit or squat hold
2:00 Cardio Choice or 400m run
20 Burpees
40 Flutter Kicks
*Pickup where you left off in each AMRAP. (Score is Rounds + Reps)

Tuesday May 19

Tuesday May 19

DAILY-5 WARM-UP
1:00 Cardio Choice into…
EMOM x 2 MINUTES
:30 Single Unders
:30 Up-Downs into…
EMOM x 2 MINUTES
:30 Single Unders
:30 Burpees
(No Measure)

PUSH X PULL STRENGTH 6 SETS ON A 15:00 CLOCK…
10 Slow DB Floor Press
1:00 Max Plank Shoulder Taps
-Rest as Needed b/t Sets-
(Score is Load)

PUSH X PULL WORKOUT
AMRAP x 12 MINUTES
20 Lunges
10 Hand Release Push-ups
8 DB Hang Squat Cleans
Into…
EMOM x 4 MINUTES
15 DB Bent Over Rows
(Score is Rounds + Reps)