Programming 6/8 – 6/12

Monday
A.
Farmer’s Carry
4x100m (53/35)
 
B.
FOR TIME
400m Run
Then
AMRAP 12
9 DB P. Cleans (40/20)
9 DB Front Squats (40/20)
Then
400m Run
 
Tuesday
A.
Sumo Deadlift High Pulls
6×5
 
B.
AMRAP 20
20 Box Jumps
20 Walking Lunges
5 Deadlifts (135/95)
400m Run
 
Wednesday
A.
Strict Press
5×4 Building heavy

B.
AMRAP 15
50 Double Unders
15 Push-Ups
10 Pull-Ups

Thursday
A.
Single Arm DB OHS
5×8 (4 each arm)
 
B.
FOR TIME
10 DB P. Cleans (40/20)
15 DB Front Squats (40/20)
20 DB Cleans (40/20)
25 DB Thrusters (40/20)
30 Man Makers (40/20)
  
Friday
A.
Front Squat
5×3 @ 70%
 
B.
AMRAP 22
400m Run
3 Wall Walks
10 Power Cleans (95/65)
10 T2B
10 Deadlifts (95/65)
10 Burpees

Programming 6/1-6/5

Monday
A.
Deadlifts
5×3 @ 60-65%

B.
FOR TIME
25 Deadlifts (135/95)
25 T2B
25 Back Squat
25 Wall Balls

Tuesday
A.
4 Sets of:
10 Curls
10 Dips

B.
FOR TIME
800m Run
10 Squat Cleans (95/65)
600m Run
10 Power Cleans (95/65)
400m Run
10 Hang Power Cleans (95/65)

Wednesday
A.
Thrusters
6×5
70% of your 1RM

B.
AMRAP 7
7 Power Snatches (95/65)
12 Back Squats (95/65)

Thursday
A.
Bench Press
5×4 Building to a Heavy Set

B.
4RFT
20 Single Arm DB Snatch (50/30)
10 DB Front Squats (50/30)
10 Ring Dips
200m Run

Friday
A.
Weighted Walking Lunges – Back Rack
4×10 (135/85)
*10 total each set/5 each leg

B.
4RFT
50 Double Unders
10 Power Cleans (95/65)
10 Walking Lunges – Back Rack (95/65)

Programming 5/25 – 5/29

Monday
MURPH @ 10AM
Closed the rest of the day

Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*(20# Vest)

Tuesday
A.
Push Jerk
4×4 @65-70%

B.
Grace
30 Clean & Jerks for time
(135/95#)

Wednesday
A.
Front Squat
4×4 @ 65-70%

B.
5RFT
7 Thrusters (95/65)
30 Double Unders

Thursday
A.
Ring Dips
5×8
1 Rope Climb between sets

B.
4RFT
12 Power Cleans (95/65)
400m Run

Friday
A.
HSPU
5×6

B.
AMRAP 14
3 Wall Walks
6 Burpee Broad Jumps
1 Minute Row

Programming 5/18 – 5/22

Monday
A.
Back Squat
5×3 @ 60-65%

B.
3 Rds
400m Run
10 Power Cleans (95/65)
8 Push Press

Tuesday
A.
4x
20sec Handstand Hold
2 Wall Walks
Rest 1-2 minutes between sets

B.
AMRAP 8
8 Deadlifts (155/115)
6 Bar Facing Burpees

Wednesday
A.
Bench Press
4×4 @ 50%

B.
AMRAP 14
8 Back Rack Walking Lunges (95/65)
8 Pull-ups
8 Push-ups
200m Run

Thursday
A.
3×10 Goblet Squats (53/35)
30sec plank holds between sets

B.
AMRAP 12
14 KB Swings(53/35)
28 Ab-mat Situps
7 Burpees

Friday
A.
Push Press
5×3 @ 60-65%

B.
200m Run
100m Farmers Carry (53/35)
10 Push Press (95/65)