Week of Monday, May 19th, 2025

Week of Monday, May 19th, 2025 

Monday, 5/19/25

Warmup: 

a. 2 rounds

10 cat / cows

10 pass throughs

10 good mornings

200 m row

b. Tempo overhead squats

- 2 sets of 10 reps

- 3:1:1 tempo

A) Overhead squats 

- 5 x 3

- increasing, heavier than last week

B) For time :

10 Devil’s presses 

1000 m row

10 Devil’s presses

Tuesday 5/20/25

a. Warmup : 2 rounds

30 single unders

20 russian kettlebell swings

20 step ups

10 scap pulls

b. Practice techniques for movements

A) For time: “Naughty forty”

40 Box Jumps

40 Jumping Pull-ups

40 American KB Swings

40 Walking Lunges

40 Knees to elbows

40 Push Presses

40 Back Extensions

40 Wall Balls

40 Burpees

40 Double Unders

Wednesday 5/21/25

Warmup : 3 rounds

10 good mornings

10 ring rows

15 band pull aparts

20 sec hip stretch each side

A1) Deadlifts - 4 x 8

A2) Bicep curls - 3 x 10

A3) Skull crushers - 3 x 10

B) 3 rounds for time:

30 Slam balls 

30 Hollow rocks

Thursday 5/22/25 

a. Warmup - 3 rounds

10 YTAs

10 Half kneeling bottoms up kettlebell presses each side

15 Supported side plank dips each side

A1) Windmills

4 x 8, each side

A2) Cross body presses

4 x 8 each side (hold 2x weight at side in other hand while 1 arm presses)

B) For time:

200 m run

200 m cross body carry (switch at 100 m)

200 m run

200 m cross body carry (switch at 100 m)

200 m run

Friday 5/23/25

Core and kettlebell class

Saturday 5/24/25

MURPH!

For time:

Run 1 mile

Then…

100 pullups

200 push-ups

300 squats

**Break up as needed**

*** Scale appropriately (ex. 75,150,225)

Then… 

Run 1 mile

Rx - 20 lb weighted vest

Rx+ - Reps done in order