Monday 5.28.18

“Murph” 

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

1/2 “Murph”

1/2 Mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 Mile Run

*Modified Movements* 
Pull-ups = Inverted Row or Kneeling Band Pulldown
Push-ups = Push-ups on Knees
1 Mile Run = 2000m Row
1/2 Mile Run = 1000m Row

Saturday 5.26.18

Complete:

1000m Row or 50 Cal Assault Bike
75 Dips or Box Dips
75 Plate G2O
75 Step-ups
75 Push-ups
75 MB Sit-ups
75 KB Swings
1000m Row or 50 Cal Assault Bike

Friday 5.25.18

Strength – 15 min cap
2 BB Strict Press + 2 BB Push Press + 2 BB Push Jerk
*Men start at 75# / Ladies start at 25#
*Increase weight by 5# each side until cannot complete Strict Press*

AMRAP x 30 min
10 DB Man Makers
15 yd DB Bear Crawl
20 Push-ups
30 Flutter Kicks
45 sec Plank

Thursday 5.24.18

Strength – 15 min cap 
TBDL – WTH x 5
5 – 5 – 5 – 5 – 5 – 5

AMRAP x 30 min 
15 Walking Lunges (each side)
30 sec Wall Sit
30 yd Sled Push
30 sec Side Plank (each side)
30 sec Front Plank

Wednesday 5.23.18

HAPPY 50th BIRTHDAY LARRY BLATT!!!

2 laps
50 Jumping Pull-ups
50 KB Swings
50 Walking Lunges (each leg)
50 Knees-to-Elbows
2 Laps
50 DB Push Press (40#/20#)
50 Superman
50 Wall Ball
50 Burpees
50 Jump Rope
2 Laps

Tuesday 5.22.18

Circuit 1 – 5 Rounds (12 min cap)
10 DB Bench Press
Heavy Seated Rope Pull (length of rope)

Circuit 2 – 5 Rounds (12 min cap)
10 Seated DB OH Press
10 Burpees

Circuit 3 – 5 Rounds (12 min cap) 
10 Dips or Box Dips
10 Plyo Push-ups or Regular Push-ups
10 Band Plank Pull (each arm)

*2 minutes rest between circuits*

Monday 5.21.18

Strength – 15 min cap
50 Front/Back Squat @ (135#/65#)
*Every time bar is racked = 20 Straight-Leg Sit-ups
**No more than 5 second hold between reps before you have to rack**

5 – 10 – 15 – 20 – 25 – 20 – 15 – 10 – 5 rep Ladder
Goblet Squat
KB Swing
Burpee Broad Jump (yards)
V-ups

Saturday 5.19.18

For Time – 2 ROUNDS 

1 Lap 
10 Man Makers
10 Pull-ups + 20 Push-ups + 30 Flutter Kicks
2 Lap 
8 Man Makers
20 Pull-ups + 30 Push-ups + 40 Flutter Kicks
3 Lap 
6 Man Makers
30 Pull-ups + 40 Push-ups + 50 Flutter Kicks
100 Floor Plate Press (45#/25#)

*5 minutes Rest 

Core – 3 Rounds 

Full Sit-ups – 20
Crunches – 20
Toe Touches – 20
Russian Twists – 20
Hollow Rocks – 20

*30 seconds rest between movements 

Thursday 5.17.18

Strength – 15 min cap 
TBDL or BB DL – WTH
5 – 5 – 5 – 5 -5  Reps

EMOM x 30 min
*PC or KB weight increases each series

Min 1-5: 8 Power Clean or 15 KB Swing
Min 6-10: 7 Burpee-Over-Bar or 7 Burpee
Min 11-15: 6 Power Clean or 12 KB Swing
Min 16-20: 7 Burpee-Over-Bar or 7 Burpee
Min 21-25: 4 Power Clean or 10 KB Swing
Min 26-30: 7 Burpee-Over-Bar or 7 Burpee