WARM-UP

2 ROUNDS
15 Toe Touch Jumping Jacks
10 Air Squats
10 Elbow Punches
5 Hang Muscle Cleans
8 BB Strict Press

Into…

2 ROUNDS
15 Toe Touch Jumping Jacks
10 WB Thrusters → 10 Wall Balls
5 Hang Power Cleans
8 BB Push Press

STRENGTH (ALL) — 5×2 @ RPE 6-7 Clean & Jerk*

Clean & Jerk for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

WORKOUT (PERFORMANCE)

7 ROUNDS FOR TIME
15 Wall Balls (20/14)
5 Power Cleans (205/145)

(Score is Time)

KG BB: (93/65)
KG WB: (9/6)

WORKOUT (FITNESS)

7 ROUNDS FOR TIME
15 Wall Balls (14/10)
5 Power Cleans (145/105)

(Score is Time)

KG BB: (65/45)
KG WB: (6/5)

OPTIONAL COOL DOWN (ALL)

6-8 MINUTES EMPTY BARBELL SMASHING…
Quads
Pecs
Triceps (barbell on rig)
Hamstrings (barbell on rig)

(No Measure)

EXTRA CREDIT (ALL)

NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1. MURPH PREP
800m Run

-Rest 2:00-

EMOM x 10 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats

*If unable to complete 1 Round in a minute, complete every 1:30 instead.

-Rest 2:00-

800m Run

(No Measure)

2. MUSCLE-UP SKILLS
4-5 SETS
5 Feet Assisted Low Ring Transition*
5 Prone Hip Openers**
2-3 Hips to Rings

*Stand directly under rings holding them in a false grip. Push your knees forward and lean back until you are on your toes, with your chest towards the ceiling. Pull the rings low on your chest & together, then sit through the rings fast, and lastly jump or press out of the ring dip. Trace the path back to the start position and repeat.
**Lay on your back palms down and on the floor. Close knees/hips towards chest, then kick out and away from you (imagine jumping over a small brick wall), landing in the top of a glute bridge-up. This is to develop aggressive hip opening.

WARM-UP

1-2 ROUNDS
1:00 Bike at RPE 5
5 Inch Worm into Up/Down Dog
5/5 Groiner with Twist
5/5 Cat Cow
10 Alt Arm Lifts in Child’s Pose
6 Super Man
:30 Hollow Hold

Into…

2 ROUNDS
1:00 Bike @ RPE 6 → RPE 7
10 Alt Lunges → Goblet Lunge
10 Tuck-Ups → V-Up
10 Scap Pull-ups → Kip Swings
10 Strict Knee Raises

WORKOUT (PERFORMANCE)

FOR TIME
30/25 Cal Bike
20 Toes to Bar
20 DB Goblet Alt. Lunges (50/35)*
40/30 Cal Bike
30 Toes to Bar
30 DB Goblet Alt. Lunges
50/40 Cal Bike
40 Toes to Bar
40 DB Goblet Alt. Lunges

*Option for Heavier DB (75/50).

(Score is Time)

KG DB: (22.5/15)

WORKOUT (FITNESS)

FOR TIME
20/15 Cal Bike
20 Toes to Something
20 DB Goblet Alt. Lunges (35/20)*
30/25 Cal Bike
30 Toes to Something
30 DB Goblet Alt. Lunges
40/35 Cal Bike
40 Toes to Something
40 DB Goblet Alt. Lunges

*Option for Heavier DB (50/35).

(Score is Time)

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)

WARM-UP

1-2 ROUNDS
100m Run
5 Push Up to Down Dog
10 Kang Squats
15 Air Squats

Into…

2 ROUNDS
100m Run
8 PVC Snatch Deadlifts
8 PVC Hang Muscle Snatches
8 PVC OHS

STRENGTH (ALL) — 5×2 @ RPE 6-7 Snatch*

Snatch for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps

WORKOUT (PERFORMANCE)

7 ROUNDS FOR TIME
200m Run
5 Power Snatches (155/105)

(Score is Time)

KG BB: (70/47.5)

WORKOUT (FITNESS)

7 ROUNDS FOR TIME
200m Run
5 Power Snatches (115/75)

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
50m EZ Walk
5/5 Sciatic Nerve Floss
10/10 Glute Bridge-Ups
:30 Glute Bridge Hold

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1. ACTIVE RECOVERY
3 SETS*
5:00 Bike (Nasal Breathing Only)
5:00 Foam Roll / Stretch (Athlete Choice)

*Only thing on the docket today is to take things easy and mobilize anything that is already hurting halfway through the week. Take things nice and slow and use this as an extended cool down.

(No Measure)

WARM-UP

1 ROUND
10 IYT’s
20 Banded Dante Rows
15 Straight Arm Banded Lat Push-Downs
15 Supinated Band Pull-Aparts

Into…

2-3 ROUNDS (Time Permitting)
1:00 Row
10 SLOW Ring Rows
10 Scap Pull-Ups*
5 Prone Hip Drives**

*RND 2-3 complete Kip Swings.
**Lay down flat on back. Tuck knees to chest and then jump them up and over an invisible wall. Land at the top of a Glute Bridge-Up.

SKILL (ALL)

ON AN 10:00 RUNNING CLOCK…
Practice Gymnastic Kipping or Butterfly Pull-Ups

Options…
Beg – Kip Development
Int – Gym. Kip Cycling
Adv – Butterfly Cycling

(No Measure)

WORKOUT (PERFORMANCE)

FOR TIME
40-30-20-10*
Pull-Ups

*Complete a 500/400m Row b/t each set. The workout ends with a 500/400m Row.

(Score is Time)

WORKOUT (FITNESS)

FOR TIME
40-30-20-10*
Ring Rows or Jumping Pull-Ups

*Complete a 500/400m Row b/t each set. The workout ends with a 500/400m Row.

(Score is Time)

OPTIONAL COOL DOWN (ALL)

EMOM x 9 MINUTES
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*

*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.

(No Measure)

WARM-UP

OPTIONAL MOBILITY ROUND
6/6 Thread the Needle
6/6 Moose Antlers
6/6 Book Openers
12 Alt. Scorpion Kicks
6 Yoga Push-Ups

Into…

2 ROUNDS
12 Alt. Cossack Squats
12 Kang Squats
6 Barbell Strict Press w/ :02 pause Overhead
12 Alt. Elbow Punches

Into…

2 ROUNDS
6 Burpees (Over Bar)
6 Muscle Cleans
6 Push Press
6 Front Squats w/ :02 in the Bottom position

“THE CINCO (PERFORMANCE)”

5 SETS
AMRAP x 5 MINUTES*
5 Front Squat (115/75)
5 Burpees Over Bar
5 Hang Power Clean
5 Burpees Over Bar
5 Shoulder to Overhead

-Rest 1:30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (52.5/35)

“THE CINCO (FITNESS)”

5 SETS
AMRAP x 5 MINUTES*
5 Front Squat (75/55)
5 Burpees Over Bar
5 Hang Power Clean
5 Burpees Over Bar
5 Shoulder to Overhead

-Rest 1:30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

2-3 SETS FOR QUALITY
:30 Overhead Wall Stretch*
20 Banded High Pulls
10 Alt. Wrist Circles**

-Rest as Needed b/t Sets-

*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.
**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.

(No Measure)

EXTRA CREDIT (ALL)

NOTE — May’s extra credit focus will be building bodyweight gymnastics capacity for Murph + Ring Muscle-Up Skills & Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1. MURPH PREP
4 SETS
800m Runs*

*If you plan on doing Murph with a weight vest, wear it.

-Rest 2:00 b/t Sets-

(No Mesure)

2. MUSCLE-UP SKILLS
EMOM x 6 MINUTES
3-5 Dynamic Ring Kip Swings

-Rest As Needed-

EMOM x 6 MINUTES
2-4 Strict Ring Pull-Ups*

*Pull the rings as low on your chest as possible.

(No Measure)