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052724-053124


Monday

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.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.


 

Tuesday

Power 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 12

6 Sandbag Clean to Shoulder 100/70

50m Dumbbell (2) Farmer Carries 50/35

50 Double Under

 

Rx+:

150/100, 70/50

 

Fitness:

75 Singles

 

*Use KB's if DB's are unavailable

Cleans do not have to be over the shoulder.

Please walk on the farmer carries, we want time under tension

 

Wednesday

Bench Press 

In 20min work up to a 5RM

Climb up to your 5RM (for today)


Pygmy Date 

EMOM 16

Min 1: 13/10 Calorie Row/Ski (alternate)

Min 2: 20 Sit Up or V Up (your choice)

Min 3: 3 Wall Walk

Min 4: :30 Plank

 

Rx+:

15/12 Calorie, 4 Wall Walk


 

Thursday

Sabal 

Every 6 Minutes x 5 Sets:

400m Run

10 Dumbbell (2) Box Step Over 50/35, 24/20"

20/15 Calorie Row

10 Russian Kettlebell Swing 70/53


 

Friday

Front 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 AMRAP

30 Wall Ball 20/14

Max Calorie C2 Bike

 

-rest 3:00

 

3 Minute AMRAP

30/24 Calorie C2 Bike

Max Wall Ball

 

Rx+: 30/20lb

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