Monday, May 27th
Workout
Murph
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.
Tuesday, May 28th
Workout
AMRAP x 25 MINUTES
30/25 Cal Bike
20 Sit-Ups
10 Up-Downs
20/15 Cal Bike
20 Alt. Deadbugs*
100m DB/ KB Suitcase Carry (Athlete Choice)**
*Option for Banded or DB Deadbugs.
*Switch hands at 50m mark.
(Score is Rounds + Reps)
Wednesday, May 29th
Strength
EMOM x 12 MINUTES*
1 Power Clean
+
1 Hang Power Clean
*Start Light-Moderate and build to Moderate-Heavy.
(Score is Weight)
Workout
7 ROUNDS FOR TIME
50 Double Unders
5 Hang Power Cleans (155/105)(115/75)
*Sub 75 Single-Unders as needed
(Score is Time)
Thursday, May 30th
Strength
Push Jerk
ON A 15:00 RUNNING CLOCK…
Build to a 5-Rep Moderate Push Jerk
Workout
AMRAP x 13 MINUTES
2-4-6-and so on…*
Shoulder to Overhead (115/75)(75/55)
DB Goblet Alt. Lunges (50/35)(35/20)
*Complete 1 Rope Climb or 3 Strict Pull-Ups after each full round.
(Score is Rounds + Reps)
Friday, May 31st
Workout
EVERY 3:00 x 6 SETS
10 Deadlifts (225/155)(155/105)
15 Box Jumps (30/24)(24/20)
Max Toes to Bar in Time Remaining…
-Rest 1:00 b/t Sets-
(Score is Lowest Set of Toes to Bar)
Saturday, June 1st
Strength
Thruster
ON A 12:00 RUNNING CLOCK…
Build to a 3-Rep Moderate-Heavy Thruster
Workout
IN TEAMS OF 2…
AMRAP x 12 MINUTES
8 Thrusters (Athlete Choice)
8 Up-Downs Over Bar
*P1 works while P2 completes Max Meter Row. Once a full round is complete partners switch.
(Score it Total Meters)
Sunday, June 2nd
Workout
AMRAP x 24 MINUTES
400m Run
15 Hand Release Push-Ups
:45 Plank Hold
5/5 KB or DB Hang Snatch*
:45 Bar Hang
*KB Weight (53/35)(35/26)
DB Weight (50/35)(35/20)
(Score is Rounds + Reps)
