A) EMOM x 14 min
E: 5 hang power snatch (115/75, 95/55, 65/35) – TnG if able
O: 6-8 ring dips
B) EMOM x 14 min
E: bench press 3-4 @ 75% (same as 5/15)
O: 6-10 T2B
C) 3 sets max L-sit; rest as needed
A) EMOM x 14 min
E: 5 hang power snatch (115/75, 95/55, 65/35) – TnG if able
O: 6-8 ring dips
B) EMOM x 14 min
E: bench press 3-4 @ 75% (same as 5/15)
O: 6-10 T2B
C) 3 sets max L-sit; rest as needed
Regionals Event 3 (modified)
Performance:
– 1-mile run
– 50 overhead squats (135/95, 95/65, 65/35)
– 100 medball sit-ups
– 150 double-unders
– 50 KB swings (70/53)
– 100 box jump overs (24/20”)
Function:
– 800m run
– 50 overhead squats (65/35, 45/25, PVC)
– 75 medball sit-ups
– 350 single-unders
– 50 KB swings (53/35)
– 75 box jump overs (20/16)
——————–
Monday 5/18
A) Back squat – build to a new 1RM in 20 min (be smart, be careful)
B) EMOM x 10-12 min:
E: 8 thrusters (115/75, 95/65, 75/45)
O: 12/9 cal row
C) max handstand hold/walk x 3 sets; rest as needed
Tuesday 5/19
4-5 sets tough effort:
– 500/400 m row
– 10 TnG deadlifts (185/115, 135/95, 95/65)
– 10 pull-ups
– 10 burpees over the bar (parallel)
R4-6M
*DLs must be perfect or athlete lowers weight
Wednesday 5/20
Regionals Event 3 (modified)
Performance:
– 1-mile run
– 50 overhead squats (135/95, 95/65, 65/35)
– 100 medball sit-ups
– 150 double-unders
– 50 KB swings (70/53)
– 100 box jump overs (24/20”)
Function:
– 800m run
– 50 overhead squats (65/35, 45/25, PVC)
– 75 medball sit-ups
– 350 single-unders
– 50 KB swings (53/35)
– 75 box jump overs (20/16)
*30 min cut-off
Thursday 5/21
A) EMOM x 14 min
E: 5 hang power snatch (115/75, 95/55, 65/35) – TnG if able
O: 6-8 ring dips
B) EMOM x 14 min
E: bench press 3-4 @ 75% (same as 5/15)
O: 6-10 T2B
C) 3 sets max L-sit; rest as needed
Friday 5/22
A) Front squat – build to a new 1RM in 15 min
B1) DB rear elevated split squat 6 reps/leg @ 20X1; R60S (heavier than 5/14)
B2) Single-Arm Dumbbell Row x 10-12 reps/side @ 2111; R60S
C1) 100m atlas stone carry (50m each side); R60S
C2) BB hip thrusts 8-10; R60S x 3 sets
4-5 sets tough effort:
– 500/400 m row
– 10 TnG deadlifts (185/115, 135/95, 95/65)
– 10 pull-ups
– 10 burpees over the bar (parallel)
R4-6M
*DLs must be perfect or athlete lowers weight
Join us on Monday, May 25th (Memorial Day) for our annual Memorial Day “Murph” WOD followed by our first ever crawfish boil.
“Murph” (for time:
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 squats
– 1 mile run
*Partition the reps as needed. The scaled version is exactly half the reps.
The workout (and its scaled counterpart) starts at 9am with the crawfish boil starting right after at around 11am. We’ll supply the food and some beer. You don’t have to do Murph to enjoy the crawfish boil, just come after the workout!
Sign up for workout >HERE<.
Sign up for the crawfish boil >HERE< (so we know how many lbs to buy)
Murph is members only but anyone is welcome to the boil so bring a friend!
A) Back squat – build to a new 1RM in 20 min (be smart, be careful)
B) EMOM x 10-12 min:
E: 8 thrusters (115/75, 95/65, 75/45)
O: 12/9 cal row
C) max handstand hold/walk x 3 sets; rest as needed
MASTERS:
Partner WOD:
– 1K/800m row
– 60 wallballs
– 60 ring rows
– 1K/800m row
– 60 KB swings
– 60 sit-ups
– 1K/800m row
– 60 air squats
– 60 single arm DB push press (15/arm/person)
– 1K row/800m
9 & 10 AM:
Long aerobic warm-up…
+
20 min AMRAP
– 8 DB thrusters (35/20)
– 10 renegade rows
– 12 box jumps – SD (24/20”)
– 400 m run
*get creative on the warm-up
A) EMOM x 10 min
E: 5 hang power snatch (115/75, 95/55, 65/35) – TnG if able
O: 6-8 ring dips
B) EMOM x 12 min
E: bench press 3-4 @ 75% (heavier than 5/7)
O: 6-10 T2B
C) 1K row time trial
*On row – work at rate right at or just above 90% 500m pace.