MONDAY, MAY 27th
"MURPH" 7am, 8am, 9am, 10am heats with cookout following at 11am
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it
Scale to: Partition reps as 5/10/15. Alternate 400m's and 5/10/15 rounds with a partner. Cut reps in half or in Quarter. So many options...talk to your coach for assistance!
TUESDAY, MAY 28th
Pick from either option:
A1.
For 30 minutes, complete one round thru every 5 minutes of:
20/15 Cal Assault Bike
20/15 Cal Ski
20/15 Cal Row
A2.
In teams of 3, complete the following for as many reps as possible...
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/135)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
B.
2 Rounds
Pallof Press x 10 per side
1 Arm Farmer Carry x 100 meters per arm at moderate weight
Barbell Rollout x 5
Good Morning x 12 at light weight
WEDNESDAY, MAY 29th
A.
For Time:
30-20-10
Cal Row
Lateral Burpee Over Rower/Hurdle
- Rest 5 minutes -
For Time:
30-20-10
Cal Assault Bike
15-10-5
Muscle-Up (Strict Pull-up)
B.
10 Minutes For Quality:
Push up Plank Hold on Rings x 10 count
1 Arm Overhead Hold x 10 count per arm at light weight
Romanian Deadlift x 8 with 5 count pause at bottom of each rep. Go light and keep the bar close to your body
THURSDAY, MAY 30th
A.
5 Min AMRAP:
50 Double Under
10 Thruster (95lb/65lb)
- Rest 3 minutes -
5 Min AMRAP:
40 Double Under
8 Thruster (115lb/75lb)
- Rest 3 minutes-
5 Min AMRAP:
30 Double Under
6 Thruster (135lb/95lb)
B.
3 Rounds
Turkish Sit Up x 8 per arm at light weight, this is the first part of a Turkish Get Up
Sumo Stance Good Morning x 8 at light weight
Barbell Overhead Hold x 30 seconds at heavy weight
FRIDAY, MAY 31st
A.
For Time, with teams of 3:
500m Wreckbag Run (50/35lbs)
6 Rope Climbs (18')
20 Power Snatch (135/95lbs)
40 Wreckbag Lunges
500m Wreckbag Run
9 Rope Climbs
30 Power Snatch
60 Wreckbag Lunges
500m Wreckbag Run
12 Rope Climbs
40 Power Snatch
80 Wreckbag Lunges
B.
2 Rounds For Quality
Spiderman Crawl x 20 meters
Side Plank on Elbow x 20 seconds per side
Crab Walk x 50 ft
Table Top Hold x 20 seconds
Samson Walking Lunge x 50 ft
Pigeon Pose On a Box x 20 seconds per side
SATURDAY, JUNE 1st
27-21-15-9 reps for time of:
Dumbbell Burpees (35/20lbs)
Toes to Bar