Day 1- Monday 250505
A1. Sets 1 & 2: 7 barbell bench press at 33×1 tempo @ same or 10% more of last week, rest to 1:30 then A2
Sets 3, 4, 5: 10 bench press at 100% of set 2
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. AMRAP 8:00
10 Medball cleans
20 Medball sit-ups
30 Double unders (3x singles)
Day 2- Tuesday 250506
A. 1 set every 1:30 x 3
3 deadlifts (building to B weight)
3 bar facing burpees
Rest to 10:00 then B
B. 1 set every 4:00 x 5
10 deadlifts 155/115
15 wall balls 20#,10’/14#, 9’
200m run
Day 3- Wednesday 250507
A1. 10 alt strict db curls, rest tom then A2
A2. 3-5 wall climbs, rest to 3:00 then back to A1 x 5
Rest to 15:00 then B
B. AMRAP 6:00
6 alt single arm devil’s press 50/35
3 burpee box jumps 24/20
Rest 3:00 then C
C. AMRAP 6:00
12 alt db power snatches 50/35
7 box jump overs 24/20”
Day 4- Thursday 250508
Happy Birthday Coach Lily!
Murph Prep!
A. AMRAP 25:00
7 pull-ups
13 push-ups
17 air squats
500m run
1:00 rest
B. Yoga for Athletes
Day 5- Friday 250509
A. EMOM 30:00
Min1: max burpees
Min 2: Rest
Min 3: max med ball step ups nte 24”, 20#
Min 4: rest
Min 5: max barbell hang clean & jerks 75/55
Min 6: Rest
Min 7: max calories
Min 8 Rest
Min 9: max t2b/ghd/sit-ups
Min 10: rest
Day 6- Saturday 250510
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 250511
Happy Birthday Coach Dan!
Happy Mother’s Day!
See Slack for programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids