Programming 5/25 – 5/29

Monday
MURPH @ 10AM
Closed the rest of the day

Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*(20# Vest)

Tuesday
A.
Push Jerk
4×4 @65-70%

B.
Grace
30 Clean & Jerks for time
(135/95#)

Wednesday
A.
Front Squat
4×4 @ 65-70%

B.
5RFT
7 Thrusters (95/65)
30 Double Unders

Thursday
A.
Ring Dips
5×8
1 Rope Climb between sets

B.
4RFT
12 Power Cleans (95/65)
400m Run

Friday
A.
HSPU
5×6

B.
AMRAP 14
3 Wall Walks
6 Burpee Broad Jumps
1 Minute Row

Programming 5/18 – 5/22

Monday
A.
Back Squat
5×3 @ 60-65%

B.
3 Rds
400m Run
10 Power Cleans (95/65)
8 Push Press

Tuesday
A.
4x
20sec Handstand Hold
2 Wall Walks
Rest 1-2 minutes between sets

B.
AMRAP 8
8 Deadlifts (155/115)
6 Bar Facing Burpees

Wednesday
A.
Bench Press
4×4 @ 50%

B.
AMRAP 14
8 Back Rack Walking Lunges (95/65)
8 Pull-ups
8 Push-ups
200m Run

Thursday
A.
3×10 Goblet Squats (53/35)
30sec plank holds between sets

B.
AMRAP 12
14 KB Swings(53/35)
28 Ab-mat Situps
7 Burpees

Friday
A.
Push Press
5×3 @ 60-65%

B.
200m Run
100m Farmers Carry (53/35)
10 Push Press (95/65)