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Week of May 8-13

Monday, May 8, 2017
Warmup (5 min): Dynamic/Line warmup
Skill Work/Mini WOD (15 min): 4 rounds
Pullups, 3-6 reps OR negatives 2-4 reps
5-8 pushups *Rx Plus 5-8 burpees
Strength (25 min): Squat
30-45 reps @60-65% in 15 minutes
*Level 1 5×5
Object: Work Capacity, prep for Murph
Conditioning (15 min): 2 rounds
400m run or 500m row, 50 air squats

Wednesday, May 10, 2017
Warmup (10 min): McGill Big 3
Plyo/Mobility (10 min): 3-5 rounds
10 fire hydrants/leg, 10 broken table/leg, 5 ball slams
Strength (20 min): Press/Push/Bench, 3-5 rounds of
3-5 reps @75-80%
15 double DB or KB rows
:10 airdyne or :15 row
Object: Greasing Groove on Press (Relatively Heavy, Relatively Fresh), Upper Back Strength
Conditioning (20 min): 12 min EMOM
Odd Minutes (1, 3…): 2 rounds of 7-10 pushups, 15-20 squats *Level 1 10 total pushups, 20 total squats
Even Minutes (2, 4…): 20 kb swings, 5-10 situps *Rx Plus overhead swings

Friday, May 12, 2017
Warmup (5 min): Simple Seven x 1
Strength/Practice (30 min): Deadlift EMOM 20
Warmup with a set of 40% x 5, then 50% x 5
Then 60-65% x 1 rep every minute
Object: Practice for 1 rep maxing at end of month.  Don’t Panic if it feels light–Practice PERFECT SETUPS & Reps
Conditioning (25 min): 4 rounds
400m run or 500m row
20 ring rows
40 air squats
*Level 1 3 rounds, 15 ring rows, 25 air squats

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