Day 1- Monday 250512
A1. Set 1: 7 barbell bench press at 33×1 tempo @ same or 10% more of last week, rest to 1:30 then A2
Sets 2, 3, 4, 5: 10 bench press at 100% of set 1 and build.
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 strict press 75/55
15 kettlebell swings 24/16kg
Day 2- Tuesday 250513
A. Prep 7:00
Coach’s Choice
Rest 3:00 then B
B. 5 rounds for time 20:00 cap
10 deadlifts 155/115
15 wall balls 20#,10’/14#, 9’
200m run
1:30 rest
Day 3- Wednesday 250514
A. AMRAP 12:00 nte 45/30
12 renegade row no push ups
180’ (4 x 50’) farmer’s carry
6 dual db sh2oh
Rest 5:00 then B
B. AMRAP 12:00
60 double unders (3x singles)
12 t2b
6 burpee box jump overs 24/20”
Day 4- Thursday 250515
Murph Prep
A. AMRAP 25:00
10 pull-ups
20 push-ups
30 air squats
400m run
1:00 rest
B. Yoga for Athletes
Day 5- Friday 250516
A. 1 set every 3:00 x 10
45 sec row for distance
3 hang power cleans 95/65
4 front rack lunges
3 sh2oh
1-3 ring or bar muscle ups -or- 3 burpees pull-up as high as you can
Day 6- Saturday 250517
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 250518
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids