Monday, May 21, 2018
Warmup (10 min): Outdoor (if poss) Dynamic w/u
Max Effort/Strength (25 min): Sumo Deadlift
*Use heavy double to calc %s
50% x 5, 60 % x 3, 70% x 2, 85% x 1, 90% x 4-7 reps
*Level 1 5×5
Between Sets: Eat Your Vegetables
Vegetable 1: Horizontal Pull
DB or KB Rows, 5-8 reps
Vegetable 2: Squatting movement
Walking Lunge, 3-5 reps/side or Air Squat, 5-8 reps
Conditioning (25 min): Work Accumulation
Ladder 10-1
Power Clean Rx (40-60% bodyweight)
*Scale Up Squat Clean *Level 1 DB Cleans
KB Swings *Scale up use heavier KB
Optional Cashout: 5-8 min EMOM
:20 plank, :10 pushups, :10 air squats
Tuesday, May 22, 2018–6:30 ARC and Open Gyms
Wednesday, May 23, 2018
Warmup (10 min): Coach’s Choice, Shoulder Focus
Skill/Mini-WOD (15 min): PVC Overhead Squats then
3-5 rounds of 7-12 PVC OHS, 400m run or 500m row, 7-15 situps
Max Effort/Strength (20 min): Bench Press
*Subs DBs, Swiss Bar
Work to heavy triple in 5 sets *Level 1 5×5
Between Sets if necessary: Light Cardio (Row, Bike, Jumprope)
Conditioning (15 min): 3 rounds of
:30-:60 max air squats *Level 1 :30
:30 max ring rows *Scale Up Pullups
10-20 Pushups
Thursday, May 24, 2018–6:30 ARC and Open Gyms
Friday, May 25, 2018
Warmup (10 min): Squat Therapy 3×5
Speed Strength (20 min): Wide Stance Box Squat
8 sets of 3 @40-50% *Level 1 5×5
Between Sets: :20-:30 Mountain Climbers
Conditioning (25 min): Accumulate 7-10 sets of the following complex using 40-60% bodyweight
Deadlift, 3 reps
Barbell Row, 3 reps
Hang Power Clean, 3 reps
*Level 1 use DBs
Optional Cashout: 3-5 rounds of
1 min jumprope, :30 plank
Saturday, May 26, 2018
Open Gym 7-9
Sunday, May 27, 2018
Open Gym 7-9 (No Conditioning Class–use time to prep for Murph)
7 AM Mindful Lifting: Sly and the Family Stone, There’s A Riot Goin On
