Programming 5/21 – 5/25

Monday
A.
OHS
5×4 Building to a heavy set

B.
FOR TIME
400m Run
15 OHS (95/65)
400m Run
30 Power Cleans (95/65)
400m Run
60 Ab-mat Situps
400m Run
120 Double Unders
400m Run

Masters
A.
Same

B.
FOR TIME
200m Run
10 OHS (65/45)
200m Run
20 Power Cleans (65/45)
200m Run
30 Ab-mat Situps
200m Run
150 Single Unders
200m Run

Tuesday
A.
Front Squat
4×5 no more than 70%

B.
In 20 minutes:
1 mile run
Then with the remaining time…
AMRAP
5 Thruster (135/95)
10 Box Jumps
15 Burpees

Masters
A.
Same

B.
In 20 minutes:
800m run
Then with the remaining time…
AMRAP
5 Thruster (95/65)
10 Box Jumps
10 Burpees

Wednesday
A.
Split Jerk
Warm up then find your 1RM

B.
5RFT
6 Jerks (155/115)
12 T2B

Masters
A.
Same

B.
5RFT
6 Jerks (95/65)
12 K2E

Thursday
A.
Back Squats
6×3 no more than 60%

B.
4RFT
10 HSPU’s
10 Sumo Deadlift High pulls (95/65)
15 Back Squats (95/65)
100m Sprint

Masters
A.
Same

B.
4RFT
10 Seated L-Presses (40/20)
10 Sumo Deadlift High pulls (65/45)
10 Back Squats (65/45)
100m Sprint

Friday
A.
Muscle up and pistol work

B.
800 Meter Buy in
4RFT
5 Muscle Up’s
10 Weighted Pistol’s
10 Turkish Get Up’s (53/35)

Masters
A.
Same

B.
800 Meter Buy in
4RFT
5 Muscle Up’s
10 Weighted Pistol’s
10 Turkish Get Up’s (53/35)

Saturday
Open Gym 9-10am
FREE Community Workout @ 9am

Sunday
Open Gym 10am-Noon

Monday (Memorial Day)
Murph @ 9AM

Closed the rest of the day