Monday 5/27
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
– 75 air squats
– 400m run
*Partition bodyweight movements as needed.
Tuesday 5/28
Fitness
A) E2M x 8 sets
Odd
– 8-12/side half kneeling BB landmine press
Even
– 8-12 banded straight arm lat pull-down (standing)
– 8-12 heel elevated goblet squats (heavy)
B) E2MOM x 8-12 sets
Odd sets: 12/9 cal row + 6 DB hang power clean & push press
Even sets: 12/9 cal row + 36 single unders
Performance
A) E2M x 8 sets
Sets 1-4: 2 cleans + 1 split jerk
Sets 5-8: 1 clean + 1 split jerk
*Build to a heavy single
B) E2MOM x 8-12 sets
Odd sets: 15/12 cal row + 5 TNG power clean & push jerks
Even sets: 15/12 cal row + 45 double unders (scale to 30 if needed)
*Pick the weight on PCPJ
Wednesday 5/29
Fitness
E4M x 8-12 sets (4-6 each)
Station 1
– 300m row
– 12 plate ground to overhead
– 10 plate hold reverse lunges
– 8 lemon squeezes
Station 2
– 300m run
– 12 ring rows
– 10 box step-ups (knee height)
– 4 up/downs
Performance
E4M x 8-12 sets (4-6 each)
Station 1
– 375/300m row
– 12 plate ground to overhead (45/35)
– 12 plate hold reverse lunges
– 12 lemon squeezes
Station 2
– 300m run
– 12 ring rows
– 12 box step-ups (knee height)
– 6 up/downs
Thursday 5/30
Fitness & Performance
A) E4M x 4 sets:
– 8 BB Romanian deadlifts @ 3011 tempo
– 8-12/side SA DB bench press w/ pause
– 8-12 tall kneeling banded lat pull-down
Fitness
B) EMOM x 10-20 sets:
– 6 RKB swings (heavy)
– 4-6 dips
– 4 box step-ups
Performance
B) EMOM x 10-20 sets:
– 7 RKB swings (heavy)
– 3-5 ring dips
– 3 box jump overs (24/20”)
Friday 5/31
Fitness
A) E3M x 6 sets:
– 8-6-4-8-6-4 front squat (sub double KB w/ tempo)
After odd – 8-12 bent over reverse flys w/ pause
After even – 4-8 hanging knee raises w/ pause
Performance
A) Front squat wave
– 8-6-4-6-4-2
*Build to a heavy double
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 1 lap heavy sled forward pull or push
– 8-12/side seated SA DB press
– 16-24 KB alternating gorilla rows
– 8 ab wheel roll-outs or 30-60 sec plank
OR
Conditioning Option
18 min AMRAP
– 200m run/ski, 250/200m row, 500/400m bike
– 12 DB hang power snatch (6/6 @ 50/35)
– 9 DB goblet squats
– 6 toes to bar or hanging knee raises
Saturday 6/1
Fitness
TBA
Performance
TBA
Sunday 6/2
Open Gym 10-12pm