Monday, May 21, 2018

5-21

Big day on Monday, Murph prep on Tuesday, Chipper on Wednesday, de-load Thursday.

Monday

Warm-up:
Dynamic warm up with push ups

Strength/WOD:
Linda (regional weights)
10-9-8-7-6-5-4-3-2-1
DL 295/220
BP 195/135
Squat Clean 145/105 

Skill:
10 cal bike for time

Bonus:
Tabata ABS!
3 rounds 4 moves


Tuesday

Warm-up:
Band and dynamic

3 rounds of 10-20-30-40 shuttle run, 2 min rest between rounds.

Strength:
EMO2M for 5RNDS
Thrusters
T2B
(looking to get 10 reps on each move)

Skill:
Gymnastic Skills
Handstands
Parralletts
Rings
 
WOD:
1/2 Cindy
10 Min AMRAP
5 Pull ups
10 Push ups
15 Air Squat

Bonus:
Row (5mins for distance), see if you can beat last week.
Or 1 Mile run!


Wednesday
Big Chipper day, bring your friends!

Warm-up:
Band warm up
Barbell warm up

Skill:
Complex work
"BEAR" complex

WOD:
1776 Team workout (team of 3) for time
KBS 53/35
Box Jump 24/20
Air Squat
Push up
Burpee
Pull up
Sit up
Row (cals)
DU
Wall Ball
Slam Ball
Dumbell push press

Each team needs to complete 1776 reps total.
Can be done in any order.
Multiple partners can work at the same time, but everyone must work on the same movement and move to the next one together.
Each team can not do more than 200 reps of any movement and each team member must complete 10 reps of each movement.


Thursday
If you are doing Murph on either Friday or Saturday take it easy today, work on quality movement.

Warm-up:
PVC/Dynamic/Agility Ladder

Strength:
Strength of choice
5X Rounds

Skill:
10 cal bike for time
 
WOD:
4 Rounds for time
10 Snatch
10 Burpee over bar

Bonus:
Tabata ABS!
3 rounds 4 moves


Friday
Open gym. Murph!

No comments:

Post a Comment