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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

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