Thursday, May 30, 2019
For total time.
4 Rounds of:
50 Double unders
100ft. Walking lunge
-THEN-
42 – 36 – 30 – 24 – 18 Sit ups
21 – 18 – 15 – 12 – 9 Pull ups
Wednesday, May 29, 2019
:20 work / :10 rest x 8 rounds each of:
Deadlift (185#/135#)
Hang power cleans (135#/95#)
Front squats (95#/65#)
Push press (65#/95#)
Rest 1 minute between exercises
Tuesday, May 28, 2019
AMRAP in 15 minutes of:
10 Calorie assault bike
10 Wall ball (20#/14#)
10 Calorie row
10 Burpees
Sunday, May 26, 2019
For time:
10 Calorie assault bike
10 Shoulder to overhead (45#/35#)
200m Run
20 Calorie assault bike
20 Shoulder to overhead (45#/35#)
200m Run
30 Calorie assault bike
30Shoulder to overhead (45#/35#)
200m Run
40 Calorie assault bike
40 Shoulder to overhead (45#/35#)
200m Run
50 Calorie assault bike
50 Shoulder to overhead (45#/35#)
200m Run
Saturday, May 25, 2019
“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Thursday, May 23, 2019
For time:
800m Run
50 Double unders
25 KB swings (70#/53#)
600m Run
50 Double unders
25 KB swings (70#/53#)
400m Run
50 Double unders
25 KB swing (70#/53#)
Wednesday, May 22, 2019
Strength
Overhead Squat
Conditioning
Every 3 minutes for 15 minutes:
1 Round “Cindy”
Max calorie row
