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