Monday, May 29 - Sunday, June 4th

Monday

"Murph"

Run 1 mile

100 pull-ups

200 push-ups

300 squats

Run 1 mile

Tuesday

A) Hang Snatch + Snatch (1 + 1) - 15 minutes to work on a heavy set

B) AMRAP in 15 minutes

  • 20 calories row
  • 20 calories assault bike
  • 50 double-unders

C1) 3 x max L sit

C2) 35s/side plank

Wednesday

A) Back squat - Heavy Single

B1) 3 x 10 ab wheel

B2) 3 x 8/side Kettlebell side bend

C) AMRAP in 3 minutes

power clean + thruster (1 + 2)

Thursday

A) Push Press + Power Jerk + Jerk (1 + 1 + 1) - 12 OTM

B) 5 RFT

  • 10 box jump, with step down
  • 15 dumbbell push press
  • 100m Farmers carry

 

C1) 4 x 40 bicycle crunches

C2) 4 x 8 - 12 serratus push-ups

Friday

A) Deadlift - 80% x 5 x 3

B) AMRAP in 10 minutes

  • 5 dumbbell snatch + 10 dumbbell overhead walking lunge/side
  • 10 chest to bar pull-ups

C1) 5 x 25 sit-ups

C2) 5 x 8 kettlebell side bends

Saturday

A) Overhead squat - 15 minutes to build to a heavy double

B) AMRAP in 15 minutes

  • 10 wall ball
  • 10 burpees
  • 10 calories row

C) 50 toes to bar

Sunday

Yoga