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.

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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

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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

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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

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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