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Program Week of 250519

5 rounds for time 20:00 cap 10 deadlifts 155115 15 wall balls 20#,1014#, 9 200m run 1:00 rest Day 3- Wednesday 250521 A.
By
Shawn
Program Week of 250519

Shawn

   •    

Day 1- Monday 250519

A1. 10 bench press rest to 1:30 then A2

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 ohs 75/55

10 calorie row

Day 2- Tuesday 250520

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

1:00 rest

Day 3- Wednesday 250521

A. AMRAP 12:00

9 burpees

6 alt db power snatches 50/35

3 t2b

1 wall climb

Rest 4:00 then B

B. AMRAP 6:00

6 alt db power snatches 50/35

3 t2b

1 wall climb

Rest 3:00 then C

C. AMRAP 3:00

3 t2b

1 wall climb

Rest 1:00 then D

D. AMRAP 1:00

Wall climbs

Day 4- Thursday 250522

Murph Prep

A. AMRAP 25:00

200m run

10 pull-ups

200m run

15 push-ups

200m run

20 air squats

B. Yoga for Athletes

Day 5- Friday 250523

A. AMRAP 22:00

50.30.10.

Hang power cleans 95/65

BJSD

Calories

Double unders (3x singles)

30 sec FLR at (.)

Day 6- Saturday 250524

Murph

Class 8:00-10:00 am

Day 7- Sunday 250525

Shed Closed

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