DATE

2022/05/23 MONDAY

REST DAY

2022/05/24 THUESDAY

WARM-UP
1 Set:
:20 Double Under
10 Alternating Scorpion Stretches
:20 Double Under
10 Deadlifts empty Barbell

1 Set:
:20 Double Under
10 burpee broad jumps
:20 Double Under
10 Front Squats empty Barbell

1 Set:
:20 Double Under
10 Box Step-ups
:20 Double Under
5 Hang Squat Cleans empty Barbell

1 Set:
:20 Double Under
10 Box Jump-overs
:20 Double Under
5 Squat Cleans empty Barbell

POWER
EMOM 8:
3 Power Snatches @40-60% of 1RM Snatch

Rest 2:00

EMOM 8:
3 Power Cleans + 1 Split Jerk @40-60% of 1RM Clean & Jerk

STRENGTH
Strict Press
3 x 6 @ 78% of 1RM Strict Press“

METCON
EMOM20:
1 Min: 3 Front Squats
2 Min: 1:00 Calories on any machine
– Increase front squat load as desired.“

ASSCESSORY
4 Rounds for Time:
25 GHD Sit-ups
30m Farmers Carry 32/24 Kg

2022/05/25 WEDNESDAY

WARM-UP
3 Sets:
1:00 Air Bike
10 Staggered-stance Good Mornings/leg
10 Leg Swings/leg
10 Alternating Cossack Squats

SKILL HANDSTAND
EMOM 8 for Quality:
Odd: Handstand Hold Flutters on the Wall
Even: Rest

POWER
Snatch:
1 Set for Reps:
1:00 Snatches (55%)
– Rest 3:00

1 Set for Reps:
1:00 Snatches (50%)
– Rest 3:00

1 Set for Reps:
1:00 Snatches (45%)
– Rest 3:00

STRENGTH
Snatch Grip Deadlift
3 x 5 @ 110% of 1RM Snatch

METCON
AMRAP 10:
12 Alternating DB Snatches (35/50 lb)
4 Bar Muscle-ups

ASSCESSORY
E3MOM for 15
10 Pendlay Rows
15 Dumbbell Triceps Extensions

2022/05/26 THURSDAY

WARM-UP
3 Rounds not for Time
12 Strict Leg Raises
24 Banded Face Pulls
48 Double Under
24 Banded Pull Aparts
12 Alternating Reverse Lunges

SKILL MUSCLE-UP
3 Rounds for Quality
4 Strict Banded Ring Muscle-ups Transition
– 1:00 Min Rest between Sets

STRENGTH
Strict Press
4 x 5 @ 80% of 1RM Bench Press

METCON
AMRAP 20:
100-m Farmers Carry (20/35 lb)
50-ft Handstand Walk
25 Weighted Sit-ups

ASSCESSORY
5 Sets for Quality:
10 Single-Leg DB Romanian Deadlifts/leg
15 GHD back extensions

2022/05/27 FRIDAY

REST DAY

2022/05/28 SATURDAY

SPECIFIC WARM-UP
1 Set:
10 Romanian Deadlifts
5 Single-arm Ring Rows/arm
10 Front Squat
15 Sit-ups

1 Set:
10 Good Morning
5 Jumping Chest-to-bar Pull-ups
10 High Pulls
5 Jumping Chest-to-bar Pull-ups

1 Set:
5 Hang Muscle Clean
5 Chest-to-bar Pull-ups
5 Hang Power Clean
5 Chest-to-bar Pull-ups

1 Set:
5 Muscle Clean
1-2 Bar Muscle-ups (Attempts)
5 Power Clean
1-2 Bar Muscle-ups (Attempts)

POWER
Power Clean
3 x 3 @ 55-60%
3 x 2 @ 65-70%
4 x 2 @ 75-80%

STRENGTH
Front Squat
4 x 10 Reps
– Rest 1:00 between Sets

METCON
5 rounds each for time with a partner:
150-m run
15 knees-to-elbows
15 burpees

2022/05/29 SUNDAY

WARM-UP
1 Set:
20 Jumping jacks
10 Up-downs
10 Ring Rows
10 Kang squats
200-m Jog

1 Set:
20 Jumping jacks
10 Push-ups
10 Jumping Pull-ups
20 Alternating Jumping Lunges
200-m Run

1 Set:
20 Jumping jacks
10 Hand-release Push-ups
10 Pull-ups
10 Air Squats
200-m Run

METCON

MURPH
For time:
1-mile Run
100 Pull-ups
200 Push-ups
300 Air squats
1-mile Run
– Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb vest or body armor, wear it.

your
SCORE

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