Fitness
E5M x 5-8 sets:
– 400m row
– 6 up down DB devil press
– 6-10 lemon squeezes
– 24 single unders
Performance
E5M x 5-8 sets:
– 500/400m row
– 6 DB devil presses (35/25s)
– 6-10 lemon squeezes
– 30 double unders
WOD
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 8-12/side half kneeling landmine press
– 4-8 strict hanging leg or knee raise
Even sets:
– 12-16 alt. landmine lateral squats
– 12-16 L-seated banded row
B) E90S x 10-15 sets:
– 6 alt DB snatches
– 4 DB box jump overs
– 4-6 dips
– 4 up/downs
Performance
A) E2M x 8 sets
Sets 1-4: 2 power snatch
Sets 5-8: 1 power snatch
*PS reps are not touch and go
B) E90S x 10-15 sets:
– 6 alt DB snatches (50/35)
– 4 box jump overs (24/20”)
– 4-6 ring dips
– 4 burpees
*RX+ perform 6-6-6-6 reps
Fitness
A) E4M x 4 sets:
– 8-12 bench press
– 8-12/side SA half kneeling banded lat pull/downs
– 8-12 bent over reverse flys
B) Mini Murph Prep
E5M x 3-4 sets
– 400m run (scale to 300m)
– 10 strict pull-ups
– 15 push-ups
– 20 air squats
Join us for Memorial Day Murph on Monday, May 30th!
Performance
A) E4M x 4 sets:
– 1 RIR bench press @ 75-80%
– 8-12/side SA half kneeling banded lat pull/downs
– 8-12 bent over reverse flys
B) Murph Prep
E5M x 3-4 sets
– 400m run
– 10 strict pull-ups
– 20/15 push-ups
– 30 air squats
Fitness
A) E3M x 6 sets
– 10-8-6-4-4-2 deadlifts
After even sets:
– 8-12 DB floor press
After odd sets:
– 8-12 tall kneeling banded lat pull-downs
*Heavier than 4/29
B) For time:
– 32 cal row
– 20 DB/prisoner reverse lunges
– 15 hanging knee raises
– 24 cal row
– 16 DB/prisoner reverse lunges
– 15 toes to bar
– 16 cal row
– 12 DB/prisoner reverse lunges
– 10 toes to bar
Performance
A) EM x 6 sets
Deadlift
Set 1: 8 @ 60%
Set 2: 6 @ 70%
Sets 3-6: 2-4 @ 80-85%
*Heavier than 4/29
B) For time:
– 40/32 cal row
– 30 DB reverse lunges (35/25)
– 20 toes to bar
– 30/24 cal row
– 20 DB reverse lunges
– 15 toes to bar
– 20/16 cal row
– 10 DB reverse lunges
– 10 toes to bar
Fitness
For time with a friend:
– 800m row
– 70 plate ground to overhead
– 800m run
– 60 plate hug/prisoner lunges
– 800m row
– 50 pull-ups/ring-rows
– 800m run
– 40 up/downs
Performance
For time with a friend:
– 1000m row
– 80 plate ground to overhead
– 800m run
– 70 OH plate/plate hug/prisoner lunges
– 1000m row
– 60 pull-ups/ring-rows
– 800m run
– 50 burpees over rower
Fitness
A) E2M x 6 sets:
– 5-5-4-4-3-3 BB push press
After odd sets:
– 10-20 seated banded hamstring curls
After even sets:
– 10/side bent over DB/KB row
Performance
A) E2M x 6 sets:
– 3 push jerks
*Heavier than 4/28
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap farmers carry
– max effort tough push-ups (10-20 reps)
– 8-12 double KB heel elevated front squats w/ pause
– 8-12 incline chest supported KB row w/ pause
OR
Conditioning option
10 rounds for time:
– 10 cal row
– 10 wallballs
– 10 RKB swings
Fitness
A) E2M x 8 sets (4 each, alternating)
Odd sets:
– 12-16 alternating front foot elevated reverse lunge
*Knees over toes focus
Even sets:
– 8-12 DB floor press
– 8-12 bent over BB rows
B) E90S x 10-15 sets
– 20 single unders or lateral hops
– 3 DB front squats
– 3-5 hanging knee raise
– 3 DB up/down devil press
Performance
A) E2M x 8 sets
Sets 1-3: 2-3 front squats @ 75-85%
Sets 4-6: 1-2 @ 85-90%
Sets 7-8: 1 @ 92.5+%
B) E90S x 10-15 sets
– 20 double unders
– 3 front squats @ 55-65% of A
– 3-5 toes to bar
– 3 DB devil press (35/25s)
*FS taken from floor
Fitness
E5M x 5-8 sets:
– 400m run
– 8 double KB deadlifts
– 6-10 dips
– 6-10 lemon squeezes or sit-ups
Performance
E5M x 5-8 sets:
– 400m run
– 8 deadlifts
– 6-10 ring dips
– 6-10 lemon squeezes
*DL: 225/155, 185/125, 155/105, 135/95, 115/75