May 12th - 17th

MONDAY  MAY 12, 2025

2:00 bike/row/ski/run

2 Rounds
1:00 single under jumps/1:00 double unders (2nd round)
8 squat press outs w/plate
8 banded presses
8 banded good mornings
8 glute bridges

Then: 1:00 bottom of squat hold

‍STRENGTH:  Tempo Back Squats 3 seconds lower - 3 seconds up (April 28)
3 - 3 - 3 - 3 - 3 - 3
Build in weight across the sets while maintaining the tempo

METABOLIC CONDITIONING:

Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders/40 single unders
5 hang power cleans (115/75)
5 strict presses

Cool down
2:00 walk or easy bike
1:00 foam roll legs/back

TUESDAY  MAY 13, 2025

Warm up!

2:00 run/bike/row/ski

2 Rounds
100ft shuttle run (25' down and back)
8 air squats
8 PVC passthroughs
8 hips down push ups
8 scap pull ups

STRENGTH: Single arm DB high pull
10 - 8 - 8 - 6 - each set as heavy as possible
Increase weight from last week across all sets
Note down your heaviest set at 6 reps

‍METABOLIC CONDITIONING :  

4 Rounds
5:00 on/1:00 off
400m run
Into AMRAP
3 pull ups
6 push ups
9 squats

Cool down:
2:00-3:00 easy bike or take a walk!
1:00 couch stretch each side
1:00 scorpion stretch each side

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‍WEDNESDAY  “Mash-Up”  MAY 14, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
10 bootstrappers
10 light DB deadlifts
10 light DB strict presses
10 arch/hollows
5/5 DB hang clean and jerks - warm up wt.
10 DB squat thrusts - warm up wt.

Warm up rope climbs
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METABOLIC CONDITIONING :

AMRAP 8 minutes of:
1 rope climb/3 pull to standing
20 DB hang clean and jerk (5 reps each arm)

AMRAP 8 minutes of:
30 Box jump jumps/Step ups
10 Toes to bar

AMRAP 8 minutes of:
25/18 Calories, Air Bike
15 DB squat thrusts (50/35)

*Rest 4 minutes between workouts.

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‍TEAM THURSDAY   MAY 15, 2025

2:00 run/bike/row/ski

2 Rounds for quality
4 Inch worms with seal and down dog
8 light KB swings
8 alligator rolls (hollow to arch on floor)
8 arch/hollow swings

SKILL :  Pull up strength and Kipping Pull up Efficiency

In preparation for Murph, working build strict pull up strength and kipping efficiency (if you have strict pull ups)

Everyone: 3 sets: Max effort top of pull up hold (no longer than 1:00)/Rest 1:30

Working towards strict pull up: 3 sets: 3-5 negative pull ups/1:00-1:30 rest between sets
Use toe assisted, if needed

Working on kipping/butterfly: 3 sets: 2-5 linked kipping pull up OR butterfly pull ups
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TEAM METABOLIC CONDITIONING

For Time:

100-cal row
50 synchro sit-ups
100 KB swings (35/53 lb)
50 synchro sit-ups
100-cal row

Share and partition work as desired for row and KB swings; sit ups together

Cool down:
2:00 walk or easy bike
1:00 seal stretch
1:00 puppy dog stretch

‍FRIDAY   MAY 16, 2025

2:00 bike/row/ski/run

2 Rounds
5/5 World's greatest stretches
8 barbell strict press
8 barbell good mornings
8 deadbugs

STRENGTH: Push Press  4 - 4 - 4 - 4 - 4 - 4 (May 2)

METABOLIC CONDITIONING:

5 x 2:00 rounds:
‍10 deadlifts (125/185 lb)
Max shuttle runs– 1 shuttle run is 25 ft out and back (outside!)
Rest 1:00 between rounds.

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‍SATURDAY    MAY 17, 2025

OPEN GYM    0800 - 1000

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