Saturday 250531

Warm-Up: 0-10
5:00 Aerobic
3 Rounds
30 KB Toe Taps
10 KB Taters
10 Push Ups

Get Powerful: 12 - 27
Clean Complex
1 Power Clean + 2 Hang Squat Clean
Every 2:00 for 10:00
1 Complex
then 2 attempts at a heavy single complex in 5:00

Get Fit:30-55
For Time (25:00 cap)
6000m run (Alternate every 400m)

Until completing the 10k
AMRAP of:
10 DB Clean and Jerk 50/35s
10 DB Box Step Overs 50/35s 24/20"
2 Rope Climbs

P1 Runs while P2 Completes one round of the AMRAP, then switch.

Wednesday 250528

Warm-Up:0-9
4:00 run/bike/row
AMRAP 4
8 Burpees to a Plate
8 Plate Ground to Overhead

Get Strong: 15-29
Bench Press
Every 3:00 for 15:00
5 Reps
Start at a working weight

Get Fit: 30-55
Every 5:00 for 20:00
600m Run
1 Max Set of Bench Press 135/95

Monday 250526

"Murph"

For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a 20-lb vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor.” From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Sunday 250525

Warm-Up:0-8

3 Rounds
20 Air Squats
10 Pull Ups
5 Burpees

then Bike remainder

Get Strong:10-24
3 Sets
10/Leg S-DB RDL
10/Arm Z-Press

Move Steady: 25-50
EMOM 25:00
1 - 10 Cal Bike
2 - 4-8 Burpee Box STEP Overs
3 - 30-50 DUs/60 SUs
4 - 12 KBS
5 - Rest

Saturday 250524

Warm-Up:0-9
2 Rounds
15 KB Goblet Squats
15 Russian KBS
10 Single Leg KB Deadlifts Each Leg

Get Strong: 15-45
30 Rounds with partner
10 Calorie Bike
10 DB Snatch 70/50
1 Set of Pull-Ups or BMUs
Alternate full rounds

Wednesday 250521

Warm-Up:
3:00 Aerobic
10 Empty Bar/PVC Muscle Clean
10 Front Squat w/ :01 pause in bottom
add light weight
8 Clean Lift-off w/ :02 pause at knee
8 Tall Clean add light weight
4 Power Position Clean
4 Hang Clean from knee
4 Full Clean
then build to working weight

Get Fit: 12-28
EMOM 24
12 Calorie Bike
12 Wallballs
1 Clean and Jerk

Get Strong: 30-45
In 15:00 build to your 20 Rep Back Squat
1x20 Max attempt (this is the last one)

Monday 250519

Warm-Up: 0-8
3 Rounds
:30 Bike Sprint
30 KB Toe Taps
10 KB Taters
10 Push Ups

Get Fit 1: 12-32
0:00-5:00
20 Calorie Bike
20 Box Jump Overs
5 Sand Bag OTS

From 5:00-12:00
20 Calorie Bike
30 Box Jump Overs
10 SB OTS

From 12:00-Finish
20 Calorie Bike
40 Box Jump Overs
15 SB OTS

Get Strong: 2 36-46
E 2:30 for 10:00
25 KBS
20 KB Rows (10/arm)
15 Sit-Ups