Wednesday June 1st 2016

10 Minute Assault Bike- max cals
Rest 7 Min (exact rest)
10 Minute Assault Bike- max cals
+
rest as needed
+
12 min EMOM: 
1st min: Hold Hanging L-sit/Knee raise, :15-:20 (if L-sit heels should be above butt otherwise, hold knee raise w/ knees above waist line. Arms should be completely vertical with minimal compensation by leaning backward)
2st min: Hold sorenson, :30 

Notes:
-Record scores on both pieces/ combined scores.
-Note if your using AirDyne or AirBike
-Note limitng factors 

Tuesday May 31st 2016

A1. CGBP @ 20X1 4 reps x 6 sets :60
A2. Pendlay Row @ 30X0, 6 reps x 6 sets, rest :60
+
5 Sets:
AMRAP UB Wall Facing HSPU
:60 Rest
15 Strict C2B Pullup For Time
:60 Rest 
+
20 Minute @ low effort: 
10 Calorie Airbike 
100m Farmers Carry @ 24kg/16kg 
10 Calorie row 
100 ft bear crawl 
10 controlled Scap Pullups 

Monday may 30th 2016

A. Strict Press , 5 rep- work to a tough set
B. Back Squat, 6 reps x 4 tough sets
C. Squat Snatch, 1 rep per min x 12 - start mod end heavy -- change weights every 3 sets
D. EMOM @ high effort x 18 mins:
1st - 8 bar facing Burpees
2nd min - 50 double unders
2nd - 8 ub oh squats @ 135lb/95lb

Saturday May 28th 2016

"Murph" 
For time:
1 mile run 
+
100 Pullups 
200 Push ups 
300 Air Squats 
+ 
1 mile run  
*Split Pullups, push ups & Air Squats into whatever order or repetitions you want. In the end just finish the given amount of reps before you go on to your second mile*  

Friday May 27th 2016

A. Power Clean. Above knee Hang Power Clean. Below Knee Hang Squat Clean; 1.1.1-build to a tough set
B. Back Squat,  2 reps x 7 sets, rest 2-3m
+
5 Rounds For Time:
3 UB Ring Muscle Up
5 Step down Box Jump @30"/24"
7 Deadlift @ 275/185lb

Wednesday May 25th 2016

AM (if applicable)
30 min low effort @70%
5 min Bike 
:60 FLR on rings 
:60 Alt TGU @ 16kg/12kg
3 min Light Row damper 1

PM (if unable to do 2 sessions within the day it is preferred to prioritize this as the days training and recover tomorrow)
A. Push Press. Split Jerk, 3.3 x 5; rest 10s b/t push press & Split jerk --- rest 2 min b/t sets
B1. Strict Press Cluster 1.1.1 x 5 , rest 10s/60s
B2. Weight Pronated Pullup; 1.1.1.1 x 5, rest 10s/60s
+
5 Sets:
Max UB Strict C2B Pullup 
rest :30 
Max UB Strict Pronated COVP
rest :30
AMRAP (-1) Strict HSPU (use deficit if able to get over 15 reps)
Rest 2m 

Tuesday May 24th 2016

5 sets @ ALL out effort:
100m row damper 10
rest :60 b/t sets
+
5 sets @ 85% effort
1k Row @ damper 5
Rest = 1/2 best 2K row time