5.18 - 5.24

IT'S 5-3-1 WEEK BABY!!! LET'S GO!!!!

MONDAY 

Back Squat  75%x5 , 85%x3 , 95%x1 or more

WOD

FOR TOTAL REPS

3 MIN AMRAP/1 MIN REST/2MIN AMRAP/30SEC REST/1MIN AMRAP:

Row 15 Cals

8 Chest To Bar Pull-Ups or Ring Rows w/ Top Pause

6 Strict Handstand Pushups or Hand Release Push Ups

 

TUESDAY

Open GYM!  Come in and WORK ON YOUR WEAKNESSES (think Double Unders or Pistols )

 

WEDNESDAY

Deadlift 75%x5 , 85%x3 , 95%x1 or more

WOD

"Light Diane"

21-15-9

Deadlifts (135/95)

Hand Stand Pushups

REST 1 MINUTE

21-15-9

Hand Release Burpees

AbMat Situps

 

THURSDAY

Strict Press  75%x5 , 85%x3 , 95%x1 or more

WOD 

Partner WOD - "I Go, You GO"

10-8-6-4-2-2-4-6-8-10

Thrusters (95/65)

Wall Ball Shots (20/14)

 

FRIDAY 

Come IN and Work on Your WEAKNESSES (Think Double Unders and Pistols!!!!)

 

SATURDAY

Bench Press 75%x5 , 85%x3 , 95%x1 or more

WOD

For TIME

10 x Overhead Squats (115/75)

10 x Box Jump OVERS (24/20)

10 x Front Squats (Clean the weight from the floor)

10 x Hang Power Cleans

10 x Toes To Bar or V - Ups

10 x Hang Power Cleans

10 x Front Squats

10 x Box Jump OVERS

10 x Overhead Squats

 

SUNDAY

MEMORIAL DAY "MURPH"

FOR TIME:

RUN 1 MILE

100 PULL-UPS

200 PUSH-UPS

300 AIR-SQUATS

RUN 1 MILE

CLICK HERE TO HEAR PRESIDENT BUSH READ NAVY SEAL LT. MICHAEL MURPHY'S MEDAL OF HONOR CITATION