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Week of May 2nd

Alright everyone, testing is done and BOY did you all excel! We truly hope you guys enjoyed this cycle and loved the results.

We are now starting completing a small cycle, geared towards Murph, which is Saturday, May 28th. Hope you all can make it!


Monday

25:00 AMRAP:

3 Sets of

-0:30 Fast Row

-0:30 Easy Row

Right into,

-8/8 Single Arm DB Front Rack Squats, 0:03 lower each rep

-8/8 Single Arm DB Push Press, 0:03 lower each rep

-16 WallBalls


Tuesday

Every 4:00 for 5 Sets (20:00):

-3 Deadlifts

-5 Bar Facing Burpees

-3 Deadlifts

-5 Bar Facing Burpees


Wednesday

Every 4:00 for 4 Sets (16:00):

-5-8 Chinups, can be weighted

-8-12 Bent Over Rows

-200m Run


For Time:

-800m Run

-50 AbMat Situps

-25 V-Ups

-25/22 Calorie Bike

-25 V-Ups

-50 AbMat Situps

-800m Run


Thursday

Every 3:30 for 5 Sets (17:30):

-5-8 Bench Press

-Max Diamond Pushups, 0:03 lower each rep


Every 2:00 for 4 Sets (8:00):

-10-15 Seated Overhead DB Tricep Extensions

-10-15 Low to High Banded Chest Flys


Friday

Every 3:00 for 5 Sets (15:00):

-5-8 Back Squats

-up 10 15 Strict Knee Raises, slow lower each rep


Every 4:00 for 4 Sets (16:00):

-8/8 Bulgarian Split Squats, tough

-8/8 Walking RDLs, tough


Saturday

TBA


Did you order your swag yet?!!?

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