Week of May 28-June 2

Allen and Ben at 7am

MONDAY WE HAVE A SPECIAL WORKOUT at 10AM FOR CHARITY.

Monday ………………………………..

“Murph For Charity 10am”

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Tuesday ………………………………..

Back Squats  5-5-3-3 (increasing each set)
Shoulder Press 5-5 (increasing each set)
Push Press 3-3 (increasing each set)
Push/Split Jerk 1-1 (increasing each set)

MetCon: Row 500m For Time

Wednesday ………………………………..

10-9-8-7-6-5-4-3-2-1
1-Arm DB Snatches
Ring Dips

Then:

“Helen”
3 rounds
Run 400m
21 KB Swings 55/35
12 Pullups

Thursday ………………………………..

OPEN GYM

House WOD:
AMRAP in 20 Min
12 Floor Sweepers or Toes-2-Bar
24 Lunges (12 each leg)
12 Pushups
24 Barrier Jumps (Over and back = 2)

Friday ………………………………..

Mental Complex
3 OR 5 Rounds For Time:
15 Deadlifts
12 Hanging Power Cleans
9 Front Squats
6 Overhead Presses (push press, push jerk, etc)
**If you put the bar down at ANY time, run 1x around bldg!!

Saturday ………………………………..

3 Person WOD
Each team has 2 minutes to complete total reps at each station:
Wallballs 20/14
Power Snatch 115/75lbs
Fireman’s carry 100ft (50 ft down and back)
Pullups
OHS 85/55lbs
rest…repeat

 

 

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