314 Week of 5/27
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MondayTuesdayWednesdayThursdayFridaySaturday
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5/275/285/295/305/316/1
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MURPHWarmupWarmupWarmupWarmupWarmup
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Catalyst Warmup400m Run3 Minute Row400m RunSpealler Warmup
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Wrist Circles 10-15 Each Direction500m Row30 Mountain Climbers30 Jumping Jacks
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Elbow Circles 10-15 Each Direction20 Mountain Climbers10 Snap To Hollow20 WindmillsWorkout - From CFNE
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Seal Swings 10-1520 Situps10 Supermans20 Mountain Climbers“Bar Star”“Bar Star” - ADV
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Over and Backs 10-1520 R. KBST-Hips/T-Glutes20 T-GlutesTeams of 3:Teams of 3:
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Freestyle Bounce 10-1515 Air SquatsBand Good Mornings20 T-HipsAMRAP 7:AMRAP 7:
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Arm Circles 10-15 Each Direction15 A. KBSBanded X-Walks3 Rounds Cindy50 Back Squats (135/95)50 Back Squats (155/105)
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Trunk Rotations 10-15 Each Direction
10 LungesLeg Swings50 Back Squats (155/105)50 Back Squats (185/135)
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Hip Circles 10-15 Each Direction10 KB Thrusters (5/Side)Strength
AMRAP Back Squats (185/135)
AMRAP Back Squats (225/135)
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Bow & Ben 10-15StrengthFarmer's Carry
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Knee Circles 10-15 Each DirectionEnduranceClean & Jerk10 x 50' Carry @ 1.5 BWRest 3 MinutesRest 3 Minutes
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Leg Swings 10-158 x 200m Run 14 Minute EOMOM
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Squatting Ankle Stretch 10-30s1 Minute Rest BetweenEven Minutes:WorkoutAMRAP 7:AMRAP 7:
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Russian Baby Maker 10-30s Squat Clean + Jerk100 KB Snatch for Time50 Bench Press (95/65)50 Bench Press (135/95)
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Then, Workout
- Start ~75% and increase if able
5 Minute Rest50 Bench Press (135/95)50 Bench Press (155/105)
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Burgener Warmup3 RoundsOdd Minutes:
20 Turkish Getups for Quality
AMRAP Bench Press (155/105)
AMRAP Bench Press (185/135)
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25 KBS 53/3515-20 Hollow Rocks
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Snatch Work25 Box Jumps 24/20- Scale to 10-15 Situps Rest 3 MinutesRest 3 Minutes
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"Isabel"
25 Alternating DB Snatch 50/35
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30 Snatch for Time1 Minute Rest Partner WorkoutAMRAP 7:AMRAP 7:
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135/95
100 Deadlifts 95/65 ADV 115/80
50 Deadlifts (155/105)50 Deadlifts (185/135)
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- Scale weight as needed100 Hang Power Cleans50 Deadlifts (185/135)50 Deadlifts (225/155)
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100 Front SquatsAMRAP Deadlifts (225/155)AMRAP Deadlifts (275/185)
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Workout100 Shoulder to Overhead
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"Annie"- One works at a time
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50-40-30-20-10- Share reps
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Double Under
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Situp
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Back SquatSnatchCleanEndurance/KBSquat
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