May 2022

Workouts Week of 05/30/2022-06/03/2022

Monday – 5/30/22:“Murph” For Time:1 Mile Run100 Pull-Ups200 Push-ups300 Air Squats1 Mile Run*Optional Weight Vest: 20 / 14 lb Tuesday – 5/31/22:“Aftershock” 5 Rounds For Time: (30min cap)1,000 Meter Assault Bike12 Deadlifts 185 / 135 lb21 GHD Sit-Ups* OR V-upsAfter Each Round: 100 Meter Farmers Carry 50’s/ 35’s lb’sScore: Time  Wednesday – 6/1/22:Strength/skill:Every 90s x53 Barbell Thrusters *build …

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Workouts Week of 05/23/2022-05/27/2022

Monday – 5/23/22:Strength:Every 90s x53 shoulder press*build to max for the day“Body Language” AMRAP 20:20 Calorie Row30 Push-ups40 Sit-ups50 Air Squats         *Score: Rounds + Reps. Mod banded push-ups or knee push-ups.  Tuesday – 5/24/22:“Ice Box” AMRAP 25:7 Box Jump Overs (24″/20″)7 Pull-ups7 Power Snatches 75 / 55 lbEvery 5 Minutes [Starting at …

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Workouts Week of 05/16/2022-05/20/2022

Monday – 5/16/22:Strength/skillEvery 90s x53 hang power clean and push jerks*build to heavy. “Do iT” For Time: (15 min cap)60 Deadlifts45 Hang Power Cleans 30 Push Jerks  Barbell: 155 / 105 lb Score: Time  Tuesday – 5/17/22:“CALalicious” 10 Rounds For Time: (40min cap) 20/17 cal row20/17 cal bike  Rest 1 Minute Between Rounds.Score: Total time including rest.  Wednesday – …

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Workouts Week of 05/09/2022-05/14/2022

Monday – 5/9/22:“Threefer” (in class) 3 Rounds For Time: (35min cap) 35/30 Cal Bike20 Toes to Bar30 Hang Dumbbell Snatches 50 / 35 lb40 Air Squats 50-ft. Single Dumbbell Overhead Lunge (Right)50-ft. Single Dumbbell Overhead Lunge (Left)Score: Total time.  Tuesday – 5/10/22:Strength/skil:EMOM x71 power clean and push jerk*build toHeavy  “Grace” For Time:30 Clean and Jerks 135 / 95 lb *Repeat from …

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Workouts Week of 05/02/2022-05/07/2022

Monday – 5/2/22:Strength:Every 90s X 63 shoulder press*build to heavy “Built DifferenT” For Time: (15min cap)30 Chest to Bar Pull-ups3 Rounds of Dumbbell “DT”20 Chest to Bar Pull-ups2 Rounds of Dumbbell “DT”10 Chest to Bar Pull-ups1 Rounds of Dumbbell “DT”Dumbbells: 50 / 35 lb’s1 Round of Dumbbell “DT”:12 Deadlifts9 Hang Power Cleans 6 Push Jerks  *jumping/banded C2B. Score: …

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