May 5th - 10th

‍MONDAY    MAY 5, 2025

WARM UP

2 Rounds
1:00 single under jumps/1:00 double unders
8 bootstrappers
8 banded passthroughs
8 banded good mornings
8 glute bridges
8 hollow rocks

STRENGTH:  Deadlift 20 minutes work to a good single
5-3-2-1-1-1
(April 21)

‍METABOLIC CONDITIONING :

21-15-9 reps for time of:
Toes-to-bars
Burpee box jump-overs (24/20)
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Cool down:
2:00-3:00 easy bike or take a walk!
1:00 puppy dog stretch
1:00 seal stretch

‍TUESDAY    MAY 6, 2025   

Warm up:
2 Rounds
100ft shuttle run (25' down and back)
8 air squats
4/4 single arm DB Cuban presses
:15 ankle stretch each side
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STRENGTH: Single arm DB high pull
10 - 8 - 8 - 6 - each set as heavy as possible
Note down your heaviest set at 6 reps
Note if there is a discrepancy between sides.

METCON:

4 rounds for time of:
400-meter run
25 wall balls (20/14#) (10/9')
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‍WEDNESDAY MASH UP    MAY 7, 2025

Warm up:

2:00 run/bike/row/ski

1 Round
10 down dog to seal
10 air squats
10 arch/hollow swing
10 barbell RDLs
10 barbell hang muscle cleans
10 barbell strict press
10 barbell thrusters

Then: warm up hang power clean and shoulder to overhead and pull up variation

METABOLIC CONDITIONING :‍

AMRAP 7 minutes of:
12 Hang Power Cleans, 115/75
9 Shoulder to overhead, 115/75
6 V-ups or tuck ups

**Can sub with DBs

AMRAP 7 minutes of:
12 Dumbbell Power Snatch, 50/35
12 Calorie bike
24 Russian twists with lighter DB

AMRAP 7 minutes of:
100m Dumbbell Farmer's Carry, 50's/35's
10 Dumbbell Deadlifts

*Rest 4 minutes between workouts.

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‍TEAM THURSDAY  MAY 8, 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: Max effort top of pull up hold (no longer than 1:00)/Rest 1:30
*Try to hold longer than last week!

Working towards strict pull up: 3 sets: 4-6 negative pull ups/1:00-1:30 rest between sets
Use toe assisted, if needed
Increase reps from last week

Working on kipping/butterfly: 3 sets: 4-6 linked kipping pull up OR butterfly pull ups
Increase reps each set from last week
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‍TEAM METABOLIC CONDITIONING :

For reps with a partner:
In 15:00
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Partner 1 works through:
2 Rounds of:
5 pull ups
10 push ups
15 squats

Partner 2 accumulates as many double unders or single unders as possible

Switch after P1 completes 2 rounds

Score is total double unders/single unders (2 = 1 rep)
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FRIDAY   MAY 9, 2025

2:00 easy row/bike/ski

2 Rounds

8 air squats
8 PVC passthroughs
8 PVC good mornings
8 PVC snatch grip behind the neck presses
:15 second standing calf stretch each side

Then: 1:00 foam roll upper back (thoracic)
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STRENGTH: 5 sets x 1 Hang Power Snatch (above the knee) + 2 overhead squats (April 29) - Last Day!
Take from the floor each set
Build as long as you can maintain good form on snatch and OHS

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METABOLIC CONDITIONING :‍

For time:
‍15-12-9-6-3 Squat thrusts (no push up burpee) over the bar
5-4-3-2-1 Power snatches @ your heaviest weight on the complex

SATURDAY   MAY 10, 2025

OPEN GYM  0800 - 1000

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