A) Every 3 min x 5 sets:

– 5 x back squat @ 82%

*This should be heavier than your set of 8s from last week.

 

B) Against a 3 min clock:

– 400m run

– max thrusters in remaining time (95/65)

R3M

Against a 3 min clock:

– 400m run

– max burpee pull-ups

R3M

Against a 3 min clock:

– 400m run

– max thrusters in remaining time (95/65)

R3M

Against a 3 min clock:

– 400m run

– max burpee pull-ups

 

*RX+ perform 115/85 thrusters & burpee + bar or ring muscle ups

*Scale run to 300m if you aren’t getting at least 20-30 seconds of work in.

A) E4MOM x 3 sets:

– 8 bench press

– 8/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

 

B) 3 sets for quality:

– 10/side rear foot elevated split squats @ 2011

– 6/side single leg Romanian deadlifts @ 2011

– 10/side single arm standing DB presses @ 2111

*If possible, increase load from last week.

 

C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

A) Every 6 minutes x 5-6 sets total alternating:

Station 1

– 500/400m row

– 15 wallballs (20/14)

– 15 alternating DB snatches (55/35ish)

 

Station 2

– 400m run

– 15 box jumps

– 15 push press (95/65)

 

RX+ bump reps up to 20. Scaled bump down to 10.

 

B) 3 sets for quality:

– 16 banded pull aparts

– 16 alternating hollow hold psoas marches w/ monster band

 

A) E2M x 3 sets:

– 3 position snatch @ 55-65%

+

E2MOM x 3 sets:

– 2 position snatch @ 70-80%

+

E2MOM x 4 sets

– snatch @ 85+%

*Both should be received in a squat position. Reset for every rep. Not TnG.

 

B) 5 rounds for time:

– 200 m run

– 8 toes to bar

– 16 RKB swings (70/44)

 

A) E4M x 3 sets:

– 8 back squats

*These should be heavier than your sets of 8 from last week.

 

B) EMOM x 4-7 sets:

1: 12/9 Calories of Rowing

2: 5 bar facing burpees + 5 deadlifts (225/155)

3: 5 bar facing burpees + 30 double unders

 

Scaled: 185/135, 155/105, 135/95, 115/75 deadlifts

RX+: 15/12 cal row, 275/185 deadlifts

RX++: 315/215 deadlifts

Memorial Day Murph

For time:

– 1 mile run

– 100 pull-ups

– 200 push-ups

– 300 air squats

– 1 mile run

*Partition pull-ups, push-ups, air squats however you like.

*If you have a weight vest, wear it.

 

A) E4MOM x 3 sets:

– 8 bench press

– 8/side bent over DB row

*Either stay at last week’s heaviest weight for 3 sets or bump 5-10lbs.

 

B) 3 sets for quality:

– 10/side rear foot elevated split squats @ 2011

– 10 slide hamstring curls @ 2011

– 10/side single arm standing DB presses @ 2111

*If possible, increase load from last week.

 

C) 3 sets:

– 10 bicep curls

– 10 tricep extensions

– 10 lateral delt flys

 

A) “EDCF Baseline Interval Test”

Every 5 minutes x 6 sets for times:

RX+

– 10 strict pull-ups

– 15 toes to bar

– 20/15 push-ups

– 25 wallballs 20/14

 

RX

– 5 strict pull-ups

– 10 toes to bar

– 15/12 push-ups

– 20 wallballs (20/14

 

Scaled

– 5 banded pull-ups (tough)

– 10 kipping high knees OR abmat-sit-ups

– 15 elevated push-ups

– 20 wallballs (14/10)

 

B) 3 sets for quality:

– 10 Romanian deadlifts @ 30X1 (keep bumpers off ground)

– 10 bent over reverse flys w/ pause

– 10 ring rows @ 30X1 (tough)