Natasha’s Workouts Week of May 27th

Monday May 27th:

“Murph” (58:38) *10lb Vest*

1600 Meter Row

100 Air Squats

100 Pull ups

100 Air Squats

100 Push ups

100 Air Squats

100 Push ups

1600 Meter Row

Tuesday May 28th:

15 Rounds for Time: (17:19)

3 Power Cleans @ 105

6 Toes-to-bar

12 Double Unders

Wednesday May 29th:

30 Minute AMRAP: (14 Rounds + 2 Power Snatch)

1 Rope Climb

2 Power Snatch @ 85

2 Ring Muscle ups

4 Kipping Handstand Push ups @ 45lb+25lb Deficit

Thursday May 30th:

For Time: (39:29)

100 Lunges

100 Sit ups

50 Bench @ 65

50 Pull ups

25 Strict Handstand Push ups

25 Bar Muscle Ups

50 Lunges @ 65

50 Glute Ham Sit Ups

100 Double Unders

100 Bench @ 35

Friday May 31st:

10 Minute AMRAP: (9 + 5 Pull ups)

*start at 1 rep, add 1 each round

Strict Press @ 55

Strict Pull up

1 Minute: Rest

10 Minute AMRAP: (7 + 3 Bar Muscle Up)

Push Press @ 75

Bar Muscle Up

1 Minute: Rest

10 Minute AMRAP: (9 + 2 Push Jerk)

Push Jerk @ 95

Pull up

Saturday June 1st:

20 Rounds For Time: (23:18)

1 Ring Muscle up

2 Burpee Box Jump @ 30″

3 Strict Handstand Push ups

4 Pistols

Sunday June 2nd:

Rest

Natasha’s Workouts Week of May 20th

Monday May 20th:

Rest

Tuesday May 21st:

For Time: (forgot to write down time, like 41 I think)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Strict Pull up

Strict Ring Dip

Seated Dumbbell Press @ 25lbs Each Arm

Then directly into:

5 Rounds of:

200 Meter Row

10 Burpee over Rower

20 Kipping Handstand Push ups

10 Kettlebell Swings @ 35lb

Wednesday May 22nd:

For Time: (31:23)

5 Rounds:

2 Rope Climbs

2 Power Snatch @ 85lbs

2 Front Rack Lunges(per leg) @ 85lbs

*100 Double Unders (60, 40)

5 Rounds:

4 Bar Muscle up (unbroken)

4 Strict Handstand Push ups (unbroken)

4 Power Cleans @ 85lbs

*100 Double Unders (50, 25, 25)

5 Rounds:

8 Toes-to-bar (unbroken)

8 Shoulder to OH @ 85lbs

16 Air Squats

Thursday May 23rd:

20 Minute AMRAP: (6 Rounds + 10 Pull ups)

15 Pull ups (all unbroken)

12 Pistols total

9 GHD Sit ups

6 Burpee Over Bar

3 Clean and Jerks @ 115lbs

Friday May 24th:

For Time: (17:39)

5, 4, 3, 2, 1 Ring Muscle Up (all unbroken)

10, 8, 6, 4, 2 Overhead Squat @ 65lbs

20, 16, 12, 8, 4 Kipping Handstand Push ups (all unbroken)

40, 32, 24, 16, 8 Box jump over @ 20″

Saturday May 25th:

30 Minute AMRAP: (10 + 10 Bar Muscle ups)

Add a Rep each Round Starting at 1 of each

Bar Muscle up (unbroken up to Round of 7)

Burpee Box Jump @ 30″

Hang Power Clean @ 65lbs

Push Jerk @ 65lbs

Sunday May 26th:

Rest

Natasha’s Workouts Week of May 13th

Ever wonder what workouts we do?? Time to find out!

Monday May 13th:

10 Rounds for Time: (21:11)

3 Ring Muscle ups (all unbroken)

3 Back Squats @ 95

3 Bench @ 95

3 Box Jumps @ 30″

Tuesday May 14th:

For Time: (33:12)

100 Double Unders

10 Bar Muscle up

80 Sit ups

8 Full Snatch @ 85

60 Double Unders

6 Bar Muscle ups

40 Sit ups

4 Full Snatch @ 85

20 Double Unders

2 Bar Muscle ups

40 Sit ups

4 Full Snatch @ 85

60 Double Unders

6 Bar Muscle ups

80 Sit ups

8 Full Snatch @ 85

100 Double Unders

10 Bar Muscle ups

Wednesday May 15th:

You Go I Go with Jim for his birthday

6 Rounds:

1 Clean and Jerk @ 115

6 Box Jump Overs @ 20″

12 Pull ups (all unbroken)

1 Clean and Jerk @ 115

Then:

6 Rounds:

1 Power Clean @ 125

6 Strict Handstand Push ups (2 Rounds w/ Zero Deficit, 2 Rounds w/ 10lb plate Deficit, 2 Rounds w/ 15lb Deficit, All unbroken)

6 Burpee Over Bar

1 Power Clean @ 125

Thursday May 16th:

10 Rounds for Time: (21:11)

3 Power Cleans @ 95

1 Legless Rope Climb to 12FT

2 Rope Climb to 14FT

10 Kipping Handstand Push ups

Friday May 17th:

20 Rounds for Time: (23:40)

5 Butterfly Pull ups

10 Air Squats

5 Push ups

10 Lunges

*All Wearing 10lb Vest*

Saturday May 18th:

Rest

Sunday May 19th:

Rest