Wednesday May 27th
Warm Up:
2 rounds
4 Turkish get up (2 per arm)
8 kang squats with barbell or pvc
4 push ups
8 good mornings with barbell or pvc
STRENGTH
15 minutes
Back squat
Use this to re find your back squat max or what feels heavy again. Most of us haven’t been under the bar like we used to so use this time to get comfortable again. Once you find your max or what feels heavy drop weight to 70% and do 3x4
Emom 3 heavy goblet squats
Air squats to parallel or bench
CONDITIONING
4 rounds
200 m run or only if it’s raining (250 m row/ski)
4 power cleans (135/95) or 8 dB power cleans
8 deadlifts or kb deadlift
12 burpees
Accumulate 60 knee to elbow (both knees at the same time unless needed to modify to one at a time)
Tuesday May 26
Warm Up:
3 rounds warm up pace
1 min row/bike/ski
:15 bottom of the squat hold
7 ring rows
:15 hang from bar or ring dip press hold
16 minute emom
1: 3 strict oh press (start light and build to heavy set)
2: 5 box jump or 16 step ups
25 minute time cap
300 reps and out
Once you have collected 300 reps that is your time
Emom style
1: bike calories (cals = reps)
2: double unders (regular jump rope 2 reps=1)
3: lunges
4: rest (you can’t collect reps during rest) haha
3 rounds
:15 hollow hold
:15 rest
:15 knee to elbow from plank
:15 rest
Memorial Day 2020
Monday
Murph
4 rounds
1 min run/bike
2 pull ups
3 push ups
4 box jumps
Rest 5 mins then Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile run
May 18th - 23rd
Monday
Emom 9 mins
Work for :45 rest for :15
Min 1: Max run or Jump Rope
Min 2: Max BW lunge (Forward and Back)
Min 3: Max handstand hold or plank
5 minutes total of plank
Every Time you break 5 burpees and :30 rest after your burpees
Partition however you want
100 light BB cleans #45 or med ball cleans #20#14 DB cleans #20
100 light push press #20#10
Tuesday
10 Romainian Deadlifts or straight leg toe touches
Stretch hamstrings 1 minutes
10 squats
Stretch quads 1 minutes
10 push ups
Overhead tricep stretch 1 minute
3 rounds
10 kang squat (20% of your max Clean)
5 box jump or jump for height or 10 Jump Squats
:30 reverse plank
20 min amrap
16 overhead lunges #95#65 BB or Body Weight With Hands overhead
12 sit ups
8 burpees
Wednesday
Run 1 minute
Jump rope 1 minute
Step back burpees 1 minute
X2
4 rounds
Bicep curl and press 12 (plate or DB)
Db row from plank 10 per side
:20 hollow hold
:20 bottom of the squat hold
10 Superman’s
4 rounds
10 burpees
400 m run or 2-3 minutes consistent running
1 min walk
Thursday
5 walk outs
5 downward dog to push up
5 inchworm
X2
10 bird dogs with :05 hold
Bear plank ( video below) :30
Duck walk for 20 steps
X2
2 minutes amrap
Push ups
Rest :90
2 minute amrap
Thruster (use dB, bb, or med ball)
Rest 3 mins
X2
Friday
Runner stride each leg x2
Murph prep
.5 mile run
Rest 1 min
8 rounds
5 pull up
10 push up
15 air squat
Rest 1 minute
1 mile run
See y’all next week for Murph 😤
May 11-16
Monday
Jacked by june
20 push ups in a row or as many as possible 5 times throughout the day
3 rounds
4 Turkish get up (2 per side)
8 kang squat
5 rounds
(5 per leg)
10 weighted reverse ( front rack/goblet style/ or with object)
10 bodyweight reverse lunge
6 min amrap
5 burpees
10 jumping squats
15 oh press
Rest 3 min
3 min amrap
burpees
Tuesday
Accumulate 2 minutes in bottom of your squat
Accumulate 2 minutes of plank
5 rounds
:20 hollow hold
15 reverse crunches
10 toe touches (laying on back feet up in air0
5 V ups
EMOM for 9 mins (x2)
1: alt jump split squat or split squat
2: clean/db clean/med ball clean/object
3: oh press with bar/db/med ball/object
Rest for 2 mins and repeat
Wednesday
3 rounds
10 Pvc or Towel Overhead squat
10 pvc or towel pass throughs
:20 superman hold
5 rounds
1 minute to do as many squats as possible (MAKE SURE THEY COUNT)
Rest 1 minute
15 min amrap
1 wall walk or 3 hspu or 5 push ups
5 air squats
7 sit ups
Thursday
5 minutes of cardio machine or 5 minutes of
50 jump rope or jumping jacks (25 double unders)
10 air squats
50 jump rope or jumping jacks
5 push ups
10 rounds (can do running or on bike or cardio machine)
Run 1 minute sprint 10 seconds
Friday
2 rounds
Runner strides
Murph prep
.5 mile run
10 round
5 pull up
10 squats
.5 mile run
.5 mile cool down
9 min emom
1 :30 high knees :30 rest
2 :30 lunges :30 rest
3 :30 hollow rocks :30 rest