WEEK OF WORKOUT's 5.30.22-6.4.22

MONDAY, MAY 31st

(Heats @ 7/8/9/10am)

"MURPH"

For Time:

1 Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 Mile Run

Target Time: 45 min

Time Cap: 60 min

Scaling Option 1:

1 Mile Run

20 Rounds of:

5 Pull-ups

10 Push-ups

15 Air Squats

1 Mile Run

Scaling Option 2:

1 Mile Run

10 Rounds of:

10 Pull-ups

20 Push-ups

30 Air Squats

1 Mile Run

Scaling Option 3:

4 Rounds:

800m Run

5 sets of:

5 Pull-ups

10 Push-ups

15 Air Squats

TUESDAY, MAY 31st

A. AMRAP 30:

21 cals

-rest :30-

15 cals

-rest :30-

9 cals

-rest :30-

*rotating through all/any machines

Target Cals: 200+

(1 round every 6:00)

B. Mobility Session

1 min lat smash/foam roll

1 min quad smash/foam roll

1 min upper back foam roll

WEDNESDAY, JUNE 2nd

EMOM 8: (same min)

30 Double Unders

+ 10 Handstand Push-ups

-rest 4:00-

E:30 for 8 MIN:

1 Deadlift @ 80%

-rest 4:00-

EMOM 8: (same min)

7 Power Snatches (95/65)

+ 7 Bar Facing Burpees

Target finish time each round: :40

Time cap each round: :50

Scaling Option 1:

EMOM 8: (same min)

20 Double Unders

+ 5 Handstand Push-ups

-rest 4:00-

E:30 for 8 MIN:

1 Deadlift @ 60%

-rest 4:00-

EMOM 8: (same min)

5 Power Snatches (75/55)

+ 5 Bar Facing Burpees

Scaling Option 2:

ALT EMOM 8:

50 Single Unders

10 Push Press (75/55)

-rest 4:00-

EMOM 8:

1 Deadlift @ 60%

-rest 4:00-

ALT EMOM 8:

8 Power Snatches (75/55)

8 Bar Facing Burpees

THURSDAY, JUNE 4th

A. With a Partner:

1000m Ski

-then-

4 rounds:

60 Sit-ups

30 Burpees

15 Muscle-Ups

-then-

1000m Ski

Target Time: 25 min

Time Cap: 30 min

Scaling Option 1:

1000m Row

-then-

4 rounds:

50 Sit-ups

25 Burpees

10 Bar Muscle-Ups

-then-

1000m Row

Scaling Option 2:

800m Row

-then-

3 rounds:

50 Sit-ups

25 Burpees

10 Banded Ring Dips

-then-

800m Row

B. 3 sets:

5 Turkish Get Ups (Each Side)

1:00 Plank DB Pull Throughs

- rest 60-90 seconds between sets-

FRIDAY, JUNE 3rd

HERO WOD FRIDAY:

"MORRISON"

For Time:

50-40-30-20-10

Wall Balls (20/14)

Box Jumps (24/20)

Kettlebell Swings (53/35)

Target Time: 23 min

Time Cap: 28 min

Scaling Option 1:

50-40-30-20-10

Wall Balls (14/10)

Box Jumps (20/16)

Kettlebell Swings (35/26)

Scaling Option 2:

40-30-20-10

Bike Erg Calories

Box/Plate Step ups

Russian Kettlebell Swings (35/26)

SATURDAY, JUNE 4th

*Split reps evenly w/ a partner*

AMRAP 12:

2000m Row

MAX Burpees over Rower

Target Reps: 70

-rest 2:00-

AMRAP 12:

1600m Run (together)

MAX DB Snatches (50/35)

Target Reps: 80

-rest 2:00-

100 Power Cleans (155/105)

MAX Row Cals

Target Cals: 110

Scaling Option 1:

AMRAP 12:

2000m Row

MAX Burpees

-rest 2:00-

AMRAP 12:

1200m Run (together)

MAX DB Snatches (40/20)

-rest 2:00-

80 Power Cleans (115/75)

MAX Row Cals

Scaling Option 2:

AMRAP 12:

1500m Row

MAX Burpees

-rest 2:00-

AMRAP 12:

3000m Bike Erg (together)

MAX RKBS (35/26)

-rest 2:00-

80 DB Power Cleans (35/20s)

MAX Row Cals