Day 1- Monday 250428 250428
A1. Sets 1, 2, 3: 7 barbell bench press at 33×1 tempo @ 80-90% of last week, rest to 1:30 then A2
Sets 4 & 5: 10 bench press at 100% of last week
A2. 20 loaded reverse deficit lunges nte 45# plate, rest to 4:00 then back to A1 x 5
Rest an additional 2:00 then B
B. 10 sets
15 sdhp 24/16kg
15 double unders
Day 2- Tuesday 250429
REPEAT WOD 180322
A. 5 x 2:00 workload, rest 2:00 b/t sets
150/100m row sprint
3 50’ shuttle sprints (down & back x 3)
max kb swings until time expires – 24kg/16kg
rest to 24:00 on timer, then B
B. 1 set @ max effort… capped @ 6:00
45 burpee box jumps – 24”/20”
Day 3- Wednesday 250430
REPEAT WOD 180323
A. EMOM 5:00… build bar each set
3 touch-n-go squat cleans – OR – 3 touch-n-go snatches
rest to 10:00 on timer, then B
B. Complete workload for time… barbell load is 100% of “A”
1. 2. 3. 4. 5. 4. 3. 2. 1.
squat clean – OR – snatch
5 bar-facing burpees + 10cals on row/bike/ski @ dots
Day 4- Thursday 250501
Murph Prep Intervals
Murph Saturday 5.24.25
A. AMRAP 25:00
5 pull-ups
10 push-ups
15 air squats
400m run
1:00 rest
B. Yoga for Athletes
Day 5- Friday 250502
A. AMRAP 30:00
18 calories
15 t2b/hkr/ghd
12 deadlifts
9 hang power cleans
6 push jerks
L1- 155/105
L2- 135/95
L3- 95/65
Day 6- Saturday 250503
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 250504
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids
