- andre34361
Week of May 16th
Guys, 1 week out! Murph is almost here.
Monday
6:00 AMRAP:
-200m Run
-15 Air Squats
9:00 AMRAP:
-300m Run
-15 Air Squats
-10 Pushups
12:00 AMRAP:
-400m Run
-15 Air Squats
-10 Pushups
-5 Pullups
Tuesday
Every 4:00 for 5 Sets (20:00):
-8-12 Sumo Deadlifts
-5-10 Strict Toes to Bar
-Max Kipping Toes to Bar
Wednesday
4 Rounds of:
-10/8 Calorie Bike
-15 Back Squats
-10/8 Calorie Bike
Rest 1:00
-100 Single Unders -or- 45 Double Unders
-10/10 Hang DB Snatch
-100 Single Unders -or- 45 Double Unders
Thursday
2 Rounds with a partner:
-10 Bench Press, each
-15 Bent Over Rows, each
-30 Situps, each
4 Rounds with a partner:
-6 Bench Press, each
-12 Bent Over Rows, each
-20 Situps, each
6 Rounds with a partner:
-2 Bench Press, each
-8 Bent Over Rows, each
-10 Situps, each
Friday
Every 4:30 for 3 Sets (13:30):
-5-8 Single Arm DB Push Press, 0:03 lower
-50ft Single Arm Overhead Walking Lunges
15:00 AMRAP:
-15/12 Calorie Row
3-6-9-12, etc
-Kipping Pullups
-WallBalls
Saturday
TBA

We're ready