Monday May 27
“Murph”
For time:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
Partition reps as needed
Tuesday May 28
row/run/bike/ski@easy pace
2 rounds [10 alternating toe touches from plank position + 20m single leg stretch + 20m penguin walk]
+
Every :60 for 15:00
1st: :30 easy bike/row/ski
2nd: :30 hollow hold
3rd: 40m moderate farmers carry
+
Every :60 for 15:00
1st: :30 single unders
2nd: :30 V-ups
3rd: :30 moderate kettlebell front rack hold
+
Not for time:
400m cool-down walk, sandbag/wall ball optional
Wednesday May 29
row/run/bike/ski@easy pace
2 rounds [ :30 air squats + 12 light banded pull aparts + :30 plank]
+
Every :90 for 5 sets:
1st: 1 power clean + 3 front squats
2nd: :45 gymnastics/skill work practice of choice
+
3 rounds for time (15:00 cap)
20 wall balls
200m run w/wall ball
20 sit ups
+
2-3 sets not for time:
:15/side plank
15 banded tricep pull downs
Bootcamp:
row/run/bike/ski@easy pace
2 rounds [ :30 air squats + 12 light banded pull aparts + :30 plank]
+
Every :90 for 5 sets:
1st: 5 push press + 5 front squats + 2 burpees
2nd: :45 plate hops
+
3 rounds for time (15:00 cap)
20 wall balls
200m run w/wall ball
20 sit ups
+
2-3 sets not for time:
:15/side plank
15 banded tricep pull downs
Thursday May 30
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + 20m bear crawl + 20m broad jumps]
+
Every :60 for 12:00
1st: 6-8 moderate Filly press on R arm
2nd: 6-8 moderate Filly press on L arm
3rd: :30 ab work, coaches choice
+
AMRAP in 13:00
400m row or ski
12 burpee box jump overs
12 dumbbell power cleans, 35/50
+
2-3 sets not for time:
10/side 1-arm DB scap retraction
:30 lemon squeezers
Bootcamp:
row/run/bike/ski@easy pace
2 rounds of [ :30 hand-release push ups + 20m bear crawl + 20m broad jumps]
+
Every :60 for 12:00
1st: 12 kb swings
2nd: 5 thrusters (5 seconds up and 5 seconds down/use lighter to moderate weight)
3rd: :30 ab work, coaches choice
+
AMRAP in 13:00
400m row or ski
12 burpee box jump overs
12 dumbbell power cleans, 35/50
+
2-3 sets not for time:
8 per arm 1 arm trx row
:30 lemon squeezers
Friday May 31
row/run/bike/ski@easy pace
2 rounds of [ :30 alternating side lunges + 10m duck walk + 10m crab walk + 20m jog]
+
For 10:00
Back squat, build to a tough triple
+
AMRAP in 16:00 with a partner, one person working at a time:
20 thrusters, 65/95
400m run
20 pull ups
30 calories
+
2-3 sets not for time:
20m/side 1-arm heavy farmers carry
:30 plank march
Bootcamp:
row/run/bike/ski@easy pace
2 rounds of [ :30 alternating side lunges + 10m duck walk + 10m crab walk + 20m jog]
+
For 10:00 EMOM
8 squats as low as you can go
+
AMRAP in 16:00 with a partner, one person working at a time:
20 thrusters, 65/95
400m run
20 pull ups
30 calories
+
2-3 sets not for time:
20m/side 1-arm heavy farmers carry
:30 plank march