Programming Week of May 6-10, 2024

May 5, 2024
Programming Week of May 6-10, 2024

Welcome to May!

We have our Memorial Day Murph workout on the 27th. Be sure to reserve your spot in class that day and join us for this special hero workout.


Benchmark Day


Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

Bonus Core/Midline work

3 rounds for quality of:
Single Arm Ring Plank Hold, L 20 secs/R 20 secs
L-Sit Hold, 20 secs
10 Strict Toes-to-bars


Press Strength Day

Push Press 5 rep max*
In 10 mins, build to a heavy set of 5 reps.


7 rounds for time of:
7 Sumo Deadlift High-pulls, 95/65 lbs
7 Push Press, 95/65 lbs
7 Box Jump Overs, 30/24 in


Skill: For quality:
Freestanding Handstand Practice, 10 mins


As many reps as possible in 10 mins of:
3 Toes-to-bars
1 Wall Walk
6 Toes-to-bars
2 Wall Walks
9 Toes-to-bars
3 Wall Walks
...Continue adding 3 Toe-to-bar and 1 Wall Walk reps each round until time expires.


WOD: 9-7-5 reps, for time of:
Deadlift, 185/125 lbs
Hang Power Clean, 185/125 lbs
Front Squat, 185/125 lbs

Strength: For quality:
50 Good Mornings, pick load



For time:
20 Burpees
100 Double Unders
20 L/20 R Single Arm Dumbbell Snatches, 50/35 lbs
Row, 500/400 m
50 Single Arm Dumbbell Overhead Lunges, 50/35 lbs
Row, 500/400 m
20 L/20 R Single Arm Dumbbell Snatches, 50/35 lbs
100 Double Unders
20 Burpees

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