A) E2MOM x 12 min
– 3 Overhead squats @ 32X1
*Work on depth and form (mobility) before adding weight. Build to a heavy 3 if possible.
B) 5 rounds for time:
– 5 power snatches (115/75, 95/65, 75/45)
– 10 front rack reverse lunges
– 200 m run
AMRAP in 8 minutes:
– 5 Thrusters (135/95, 115/75, 95/65)
– 10 Power Cleans
– 15 Pull-Ups
Rest 4 minutes, and then…
AMRAP in 8 minutes:
– 20 Kettlebell Swings (53/35)
– 30 Walking Lunge Steps
– 40 Double-Unders (100 singles)
Rest 4 minutes, and then…
AMRAP in 8 minutes:
– 10 Burpees
– 20/15 Perfect Push-Ups
– 30 Anchored Sit-Ups
B) 3 sets:
– 10-12 single arm BB landmine row (perpendicular to BB) @ 2111
– 8-10 L-seated DB strict overhead press @ 2111
R60S
A) EMOM x 15 min
1: Bench press x 3-4 @ 30X1 (heavier than 5/24)
2: Weighted pull-up x 2-3
OR 6-8 bent over double DB row
3: Dual DB Romanian deadlifts x 8-10 @ 20X1
B) Every 5 minutes x 20-25 min (4-5 sets)
– 500/400m row
*Goal is to stay at 90% aerobic pace and to stay consistent. You shouldn’t stray more than 3 seconds off your initial time
A) E2MOM x 16 min
– 1 (squat) clean & (split) jerk
*start at 65% and build to something heavy. Goal is to have no misses.
B) AMRAP in 12 min at 80-90%
– Run 200 meters
– 10 Alternating DB snatches (50-75/25-45)
– 30 double unders (90 singles)
Masters
A) EMOM x 15 min
1: Back squat x 10-10-8-8-6 (building)
2: 3 negative pull-ups (rest 5 seconds between reps)
3: rest and build on back squat
B) 12 min AMRAP:
– Run 200 meters
– 10 Alternating DB snatches
– 12 sit-ups
– 14 walking lunges/box step-ups
Memorial Day Murph
For time (full):
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 squats
– 1 mile run
*Wear a 20lb vest if you have one.
For time (half):
– 800 m run
– 50 pull-ups
– 100 push-ups
– 150 squats
– 800 m run
A) Strict Overhead Press – 1RM build up
* Set 1 – 4 reps @ 80%
* Set 2 – 3 reps @ 85%
* Set 3 – 2 reps @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 101+%
* Set 6 – 1 rep @ 101+% (optional)
Rest 2-3 minutes between sets.
B) 3 rounds not for time:
– 20 BB front rack reverse lunges (building, heavier than last week)
– R60S
– hand over hand sled pulls (heavy but speedy)
– R60S
– 8-10 single arm DB press @ 2111
A) Build to a heavy power snatch double in 10 minutes (6-8 sets)
– Rest 10 sec between reps. If you find it early, drop weight and do doubles EMOM until 10 min has expired.
B) Every 5 min x 20-25 min (4-5 sets)
– 6 TnG power snatches (build if able)
– 8 burpees over the bar AFAP
– 20 sec row sprint @ 100%
A) E2MOM x 16 min (8 sets)
– 1 power clean + 1 hang (squat) clean + 1 front squat + 1 jerk
*Start at 65% and build to something tough but sharp.
B) 10 rounds for time:
– 3 squat cleans @ 65%
– 4 box jump overs (24/20”)
