29/5/20
Every 5′, (5 sets) for max load:
500 Meter Row
5 Snatches
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Every 5′, (5 sets) for max load:
500 Meter Row
5 Snatches
Strength
Take 15 minutes to build to approximately 80% of your 1-RM Snatch
Strength
Every 3′ (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 88%
*Set 5 – 1 rep @ 92%
rest 2′
EMOM 4′ :
Back Squat x 2 reps @ 80%
3 RFT:
60 Double Unders
10 Deadlifts (125/84)
15 Toes to Bar
Strength
Four sets of:
Deadlift x 4-6 reps @ 31X1
Rest 20 seconds
Box Jumps x 10 reps
Rest 3′
AMRAP 10′ of:
15/10 Calories of Assault Bike
10 Power Cleans (43/29)
20 Front-Racked Alternating Reverse Lunges (43/29)
Strength
Every 2′, (5 sets) of:
Floor Press
Set 1 – 5 reps @ 70-75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Rest 2 minutes, and then…
Every 3′, (2 sets):
Bench Press
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%
For max reps:
5 Minutes of Burpee Box Jump-Overs (60/50)
“Murph”
For Time:
1600 Meter Run
100 Pull-ups
200 Push-ups
300 Air Squats
1600 Meter Run
*Step 1*
Pick one with its corresponding distance:
*Assault Bike 250/200 Calories
*Row 5,500/5,000 Meters
*Step 2*
Pick your next movement grouping…
*Option 1 = 5 Burpees + 10 Air Squats
*Option 2 = 8 Dumbell Clean and Jerks
*Option 3 = 10 Strict Handstand Push Ups
*Step 3*
When the clock begins, perform your step 1 exercises for time.
Every 3 Minutes, you will perform one set of your step 2 option.