May 19th-24th

MONDAY    MAY 19, 2025

Warm up:

2:00 Run/bike/row/ski

2 Rounds
5/5 World's greatest stretch
8/8 single arm DB press
8/8 single arm DB high pull - warm up weights
8 box dips

STRENGTH: Single arm DB high pull
8 - 6 - 6 - 4 each set as heavy as possible
Note down your heaviest set at 4 reps
Aim for heavier than last week (May 13)

METCON:
‍AMRAP 12:00
6 ring dips/box dips
6 right arm KB snatches (53/35)
6 left arm KB snatches
12 abmat sit ups (GHD optional - 6 reps)

Cool down:
2:00-3:00 easy bike or take a walk!
1:00 seal stretch
1:00 puppy dog stretch

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‍TUESDAY    MAY 6, 2025   

WARM UP

2 Rounds
8 bootstrappers
8 PVC sumo stance good mornings
8 PVC pass throughs
8 glute bridges
:30 PVC front rack stretch each side

STRENGTH:  Sumo Deadlift 5 - 5 - 5 - 5 - 5 - 5     
20 minutes to build to a heavy 5 rep, start of new cycle

‍METABOLIC CONDITIONING :

For Time:
10-9-8-7-6-5-4-3-2-1
Hang power cleans (115/75)

Perform a :30 second squat hold (no weight) between each set
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Cool down:
2:00-3:00 easy bike or take a walk!
1:00 seated shoulder extension
1:00 seal stretch

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‍WEDNESDAY MASH UP    MAY 21, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
200m jog
10 down dog to seal
10 air squats
10 PVC passthroughs
10 hips down push ups
10 arch/hollow swings
:10-:20 high plank
:10-:20 bottom of squat hold
:15 calf stretch each side

METABOLIC CONDITIONING :‍

**Optional, if you are planning to wear a vest for Murph, wear a vest today!

AMRAP 6 minutes:
400m Run/200m Run (aiming for about 2:00)\
15 pull ups/jumping pull ups/ring rows

AMRAP 6 minutes:
500m Row/300m Row (aiming for about 2:00)
20 hand release push ups/from knees

AMRAP 6 minutes:
20 cal bike/15 cal bike (aiming for 2:00)
25 air squats

*Rest 3 minutes between workouts.

Cool down:
2:00-3:00 easy bike or take a walk!
2:00 foam roll quads and back

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‍TEAM THURSDAY  MAY 22, 2025

Warm Up

2:00 bike/row/run/ski
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2 Rounds for quality
4 Inch worms with seal and down dog
8 goblet squats
8 alligator rolls (hollow to arch on floor)
8 hips down pull ups
8 scap pull ups

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: 3 Negative Pull ups

Working towards strict pull up: 3 sets: 5 banded PVC pull downs

Working on kipping/butterfly: 3 sets: 3-5 linked kipping pull up OR butterfly pull ups with a vest!
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‍TEAM METABOLIC CONDITIONING :

For reps with a partner at Stations:

1:30 on/:30 transition x 24:00 (3 Rounds through)

1) Hammer smashes on tire - alternating swings, one at a time

2) Max cals on C2 bike erg

3) Sled push with partner + weight - 50' (down and back 25')

4) Max cals on ski erg

Score is total reps

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Cash out

Tabata abs of choice

2:00 easy row/bike/ski

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FRIDAY MAY 23, 2025

WARM UP

2:00 bike/run/row/ski

2 Rounds
8 cat cows
8 squat press outs with plate
8 banded pass throughs
8 banded good mornings
8 deadbugs
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STRENGTH: Tempo Back Squats 3 seconds lower - 3 seconds up
5 - 3 - 2 - 2 - 2 - 2
Build in weight across the sets while maintaining the tempo
(May 12)
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METABOLIC CONDITIONING :‍

3 rounds for time of:
200-meter dumbbell farmers carry (50/35)
40-calorie row or ski/30-cal Echo bike

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SATURDAY   MAY 24, 2025

OPEN GYM  0800 - 1000

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