WARM
400m run
2x
{
30s row
10s bar hang
10 air squat
5 front squat 45#
10 ring rows
}
MAIN
A. 5 rounds, not for time
{
3 Front Squat (moderate-heavy)
8 ring rows
}
warm: 5x95, 5x135
main: 3x5 x 165#
B. for time, 15 min cap. each movement needs to be finished all reps before moving to next
{
30 box jump over 24"
30 pullups (was burpee pullups but I scaled down)
30 Back Squat 135# (Rx was 115# FrontSquat. I also did this unbroken)
3 block run
}
time 11:01
WARM
400m run
2 rounds
{
30s min row
10 banded OHPress
10 banded good mornings
5/side DB OH Press 20#
inchworms
5 landmine towel row BB-only
}
MAIN
A. 3 rounds, not for time
{
5 OHPress 75# (Warmed w 5x45, 5x65)
1 min row
10 landmine towel row w 45# plate
}
B. 4 rounds, each for time
{
250m row
7 shuttle runs
10 DB PushPress 2x30#
}
times: 1:50, 1:44, 1:40, 1:42
WARM
400m run
std warmup
SU/DU practice
6x100m row
MAIN
A. 4 rounds, not for time
{
20 SU & StepSU
4/side DBSnatch 20#
1 sommersault(!)
}
B. 12 min AMRAP
{
15 left-arm DB Snatch 30# (Rx was 50#)
15 right-arm DB Snatch 30# (Rx was 50#)
Jump Rope*
}
3 rounds
* R1: 1 min StepSU, 100 SU
* R2: 150 DU
* R3: 10 crossover attempt + 100 SU
WARM
400m run
2x
{
1 min airdyne
10 banded good mornings
3 jump squats
1 min inchworms
}
Clean drills
MAIN
A. 5 rounds, 90s 'emom'
{
1-3 HangPowerClean - work to heavy weight
}
warm: 3x75#
main: 3x95, 3x115, 3x135, 3x155, 2x165
B. 5 rounds for time
{
5 HangPowerClean 135# (Rx was 155)
25 ab mat situps
}
7:38
//Memorial day Murph
WARM
400m run
1 block run
std warmup
MAIN
A. "Murph" (scaled because I can't do pushups right now)
{
1 mile run
100 pullups (all strict singles)
100 DBOHPress 2x20# (subbed for 200 pushups)
300 air squats
1 mile run
}
time: 43:39
A. bike 21.39km; 1:09:29; 18.47km/hr (actually a 3-4 min stop in there as I ran into a friend)
Quick one as schedule was tight.
A. 14,13,12....3,2,1 (105 reps)
{
Air squat
situp
}
WARM
400m run
std warmup
clean drills
MAIN
A. 5 rounds, not for time
{
3 halting deadlift
2 Power Clean
}
95, 115, 135, 155, 155
B. For time, 17 min cap
{
4 block run
30 PowerClean 95#
3 HSPU negatives (Rx was 7 wall walk)
2 block run
20 PowerClean 115# (Rx plus. Rx was 95)
2 HSPU negatives (Rx was 5 wall walk)
1 long block run
10 PowerClean 135# (Rx was 95)
1 HSPU negatives (Rx was 7 wall walk)
}
16 min
WARM
std warmup
3x200m row
several of each movement below
MAIN
A. 20 min AMRAP. Partner workout - all syncro except row
{
250m row
250m row (partner)
12 DBDeadlift 2x30#
9 DBHangClean 2x20#
6 DBPushPress 2x20#
20 abmat situps
}
4 rounds + the row - over by 20sec
WARM
400m run
std warmup
2x1min row
MAIN
A. 4-5 rounds, not for time
{
6 backrack lunge
3 strict pullups
30s SU
}
95, 115, 135, 155, 155
B. 15 min AMRAP
{
3 strict pullups
6 DB OHPress 2x20 (subbed for dips)
10 backrack lunge 95#
80 SU (unbroken, or do 100)
}
6 rounds, but went 15:35
WARM
400m run
2x1min row
std warmup
MAIN
A. 5 rounds, not for time
{
3 seated box jump
6/side DB row 35#
8 KBS 53#
}
B. 4 rounds for time
{
3 pullups (strict)
3 chinups (strict)
10 Box Jump Over
20 KBS 35#
}
time: 8:35 (scaled)
WARM
400m row
std warmup
clean drills
MAIN
A. work to a heavy OHPress
5x45, 5x65, 3x75
B. work to a heavy PowerClean
5x75, 3x95, 3x115, 3x135, 3x155, 1x175(failed)
C. For time
{
10,8,6,4,2 PowerClean 135# (Rx was 155)
20,16,12,8,4 DBOHPress 2x25#
}
time: 10min ish? I didn't write it down
WARM
3 rounds
{
1 block run
banded lat pulldowns
spidermans
cossack squats
}
MAIN
A. 20 min AMRAP
{
2 block run
25 situps (Rx was T2B)
20 goblet squat 35# (Rx was 20# wallball)
}
5 rounds + 25 situps (scaled)
B. 2 rounds, not for time
{
30s quad foam roll (left)
30s banded tricep ext
30s quad foam roll (right)
30s banded curl
}
WARM
std warmup
DBSnatch practice
4x30s SU/DU practice
MAIN
A. Partner workout, switch parts (a),(b) then do jump rope together. 5 rounds for time, 20 min cap
{
(a) 250m row
(b) 12 DBSnatch 25#
60 SU
(a) 12 DBSnatch 25#
(b) 250m row
60 SU
}
Finished in 19:55
WARM
400m run
std warmup
backsquat warmup
MAIN
A. Strength - 4 rounds for quality
{
Backsquat:
warm: 8x95, 8x135
main: 4x8x165#
DB OHPress 4x6 2x25#
}
B. 16 min AMRAP
{
2 block run
7 One Arm DBThruster 25# (left) (Rx was 50#)
4 box jump 20" (Rx was burpees)
7 One Arm DBThruster 25# (right) (Rx was 50#)
4 chinup
}
6 rounds + 3 reps (run+1 box jump)
WARM
400m run
std warmup
MAIN
A. 25min AMRAP - for quality over speed
{
1 block medball run 20#
1 down-n-back sled push (moderate weight)
1 down-n-back farmer carry 2x53#
1 min wallsit (unbroken for all but last round)
}
6 rounds even, but went 30s over
B. 5 min mobility work
WARM
400m run
std warmup
MAIN
A. 5 rounds, 1 every 2 min
{
6/leg one-leg KB RDL 2x35#
}
B. For time
{
3 block run
21 deadlift 185# (Rx was 225)
42 situp (Rx was 21 v-up)
2 block run
15 deadlift 185# (Rx was 225)
30 situp (Rx was 21 v-up)
1 block run
9 deadlift 185# (Rx was 225)
18 situp (Rx was 21 v-up)
}
time: 12:47
WARM
400m run
std warmup
MAIN
A. 4 rounds, not for time
{
5/side KB bottoms-up benchpress 26#
5 box jump 24"
3 IYT's w 5# plates
}
B. 4 rounds, each for 3min, 2min rest b/t
{
300m row
10 box jump 24"
max reps DB OHPress (subbed for pushups) 2x25#
}
reps: 15, 15, 16, 17
WARM
std warmup
clean drills
2 min row
Power clean warmup: 5x45, 5x95, 5x115, 3x135
MAIN
A. for time, 30 min cap
{
1 PowerClean 135#
5 HSPU negatives (scaled. Rx was 10 HSPU)
2 PowerClean 135#
5 HSPU negatives (scaled. Rx was 9 HSPU)
3 PowerClean 135#
4 HSPU negatives (scaled. Rx was 8 HSPU)
...
...
10 PowerClean 135#
1 HSPU negatives (scaled. Rx was 10 HSPU)
}
time: 17:17
WARM
400m run
std warmup
MAIN
A. Front Squat 3x5 at heavy-ish weight
{
warm: 5x95, 5x135, 5x185
main: 3x5 @ 205
}
B. (Superset w A) 3 rounds, w heavy sets above
{
10/arm DB row 30#
1 Ring static hold
}
C. 4 rounds for time
{
12 DB Front Squat 2x35#
8 strict pullups
4 cal airdyne
6 goblet lunge 35# KB
}
8 min? Forgot to write it down - was pretty quick
WARM
400m row
std warmup
MAIN
A. 30 min AMRAP (I went over time to try to finish 1 round)
{
3 block run
1.5M Airdyne
3 block run
750m row
3 block run
4x down-n-back farmer carry 2x35#
3 block run
4x down-n-back front rack KB carry 2x35#
3 block run
4x sled pull (1 45# plate)
3 block run
4x sled push (1 45# plate)
}
time: 35min
