052724-053124Monday Murph For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile RunIf you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. TuesdayPower Clean 4x3 @ 80%+3x1 @ 90%Week 4 - final working week. We will take a week off and then test each of the 3 lifts in varying capacities the week of Monday June 10th.Foxtail AMRAP 126 Sandbag Clean to Shoulder 100/7050m Dumbbell (2) Farmer Carries 50/3550 Double Under Rx+:150/100, 70/50 Fitness:75 Singles *Use KB's if DB's are unavailableCleans do not have to be over the shoulder.Please walk on the farmer carries, we want time under tension WednesdayBench Press In 20min work up to a 5RMClimb up to your 5RM (for today) Pygmy Date EMOM 16Min 1: 13/10 Calorie Row/Ski (alternate)Min 2: 20 Sit Up or V Up (your choice)Min 3: 3 Wall WalkMin 4: :30 Plank Rx+:15/12 Calorie, 4 Wall Walk ThursdaySabal Every 6 Minutes x 5 Sets:400m Run10 Dumbbell (2) Box Step Over 50/35, 24/20"20/15 Calorie Row10 Russian Kettlebell Swing 70/53 FridayFront Squat 4x3 @ 80%+5x1 @ 90% (:03pause)Week 4 - final working week. We will take a week off and then test each of the 3 lifts in varying capacities the week of Monday June 10th.Areca 3 Minute AMRAP30 Wall Ball 20/14Max Calorie C2 Bike -rest 3:00 3 Minute AMRAP30/24 Calorie C2 BikeMax Wall Ball Rx+: 30/20lb
Monday Murph For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile RunIf you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. TuesdayPower Clean 4x3 @ 80%+3x1 @ 90%Week 4 - final working week. We will take a week off and then test each of the 3 lifts in varying capacities the week of Monday June 10th.Foxtail AMRAP 126 Sandbag Clean to Shoulder 100/7050m Dumbbell (2) Farmer Carries 50/3550 Double Under Rx+:150/100, 70/50 Fitness:75 Singles *Use KB's if DB's are unavailableCleans do not have to be over the shoulder.Please walk on the farmer carries, we want time under tension WednesdayBench Press In 20min work up to a 5RMClimb up to your 5RM (for today) Pygmy Date EMOM 16Min 1: 13/10 Calorie Row/Ski (alternate)Min 2: 20 Sit Up or V Up (your choice)Min 3: 3 Wall WalkMin 4: :30 Plank Rx+:15/12 Calorie, 4 Wall Walk ThursdaySabal Every 6 Minutes x 5 Sets:400m Run10 Dumbbell (2) Box Step Over 50/35, 24/20"20/15 Calorie Row10 Russian Kettlebell Swing 70/53 FridayFront Squat 4x3 @ 80%+5x1 @ 90% (:03pause)Week 4 - final working week. We will take a week off and then test each of the 3 lifts in varying capacities the week of Monday June 10th.Areca 3 Minute AMRAP30 Wall Ball 20/14Max Calorie C2 Bike -rest 3:00 3 Minute AMRAP30/24 Calorie C2 BikeMax Wall Ball Rx+: 30/20lb
Comments