Monday 5/30
Murph
– 1 mile run
– 100 pull-ups
– 200 push-ups
– 300 air squats
– 1 mile run
*Partition bodyweight movements as needed.
*Wear a 20/14 weight vest if you have one.
½ Murph
– 800m run
– 50 pull-ups
– 100 push-ups
– 150 air squats
– 800m run
*Partition bodyweight movements as needed.
¼ Murph
– 400m run
– 25 pull-ups
– 50 push-ups
– 750 air squats
– 400m run
*Partition bodyweight movements as needed.
Tuesday 5/31
Fitness
A) E2MOM x 8 sets (4 each, alternating)
Even:
– 8 double KB heel elevated front squats w/ pause
– 8-12/side half kneeling DB press
Odd:
– 8-12 tough ring rows
– 8-12 supine medball hamstring curls
B) E90S x 10-15 sets
– 20 single unders / lateral hops
– 4 double DB hang power cleans
– 4 wallballs
– 4 box step ups
Performance
A) E2MOM x 8 sets:
– 1 power clean + 1 front squat + 1 hang (squat) clean
B) E90S x 10-15 sets
– 20 double unders
– 3 TnG power cleans @ 65-75% of A
– 6 wallballs (20/14)
– 3 box jump overs (24/20”)
Wednesday 6/1
Fitness
E8M x 4-5 sets:
– 200m row
– 6 alt DB power snatch
– 8 hanging knee raise
– 200m run
– 10 goblet hold/prisoner reverse lunges
– 12 push-ups
Performance
E8M x 4-5 sets:
– 250/200m row
– 6 power snatch (95/65, 75/55)
– 9 toes to bar
– 200m run
– 12 front rack reverse lunges
– 15/12 push-ups
Thursday 6/2
Fitness
A) E4M x 4 sets:
– 6-10 BB box squats
– 16 L-seated DB overhead piston press
– 16-20 alt. KB gorilla rows
*Same or heavier than last week.
B) E3M x 4-7:
– 12/9 cal row (scale to 10/7)
– 4-6 DB up/down devil press
– 6-9 lemon squeezes
Performance
A) E4M x 4 sets – back squats
Set 1: 10 @ 50%
Set 2: 8 @ 60%
Set 3&4: 8 @ 65%
B) E3M x 4-7:
– 15/12 cal row
– 6 DB devil press (35/25s)
– 9 lemon squeezes
Friday 6/3
Fitness
A) E2M x 6 sets:
– 5-3-2-1-1-1 BB push press
After odd sets:
– 10-20 seated banded hamstring curls
After even sets:
– 10/side bent over DB/KB row
Performance
A) E2M x 6 sets:
– 5-3-2-1-1-1 push jerks
*Heavier than 5/25
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-12 DB incline press
– 12-16 DB/KB death march
– 4-8 strict pull-ups (weighted, bodyweight, banded)
– 1 lap suitcase carry
OR
Conditioning Option
8 rounds for time:
– 200m run
– 12 RKB swings
– 8 KB box step overs
Saturday 6/4
Fitness
TBA – Bring A Friend
Performance
TBA – Bring A Friend
Sunday 6/5
Open Gym 10-12pm