Tuesday 5-28-24
For time:
21-15-9
DB deadlifts 50/35
42-30-18
Box step-ups 24/20
– Use two dumbbells.
Monday 5-27-24
***Make sure to arrive early enough to warm up, your heat will begin on the hour.
”Murph”
1 mile run
100 pullups
200 push-ups
300 squats
1 mile run
*weighted vest 20/14
Sunday 5-26-24
Rest day
The gym will be closed, hydrate, “Murph” is coming…..
Saturday 5-25-24
Friday 5-24-24
AMRAP 10:
2-4-6-8…
Box jump-overs 24/20
100-ft DB farmers carry 70/50
– Use two DBs.
– Step down from the box.
Thursday 5-23-24
5 rounds for time:
8 handstand push-ups
8 alternating front rack lunges 115/75
8 push presses 115/75
400-m run
Wednesday 5-22-24
10 rounds for time:
4 deadlifts 155/105
3 hang power snatches
2 overhead squats
Tuesday 5-21-24
Monday 5-20-24
EMOM 20:
Odd min | 5 front squats
Even min | 5 muscle-ups
Sunday 5-19-24
2 rounds for time with a partner:
50 KB swings 0/53
50 shuttle runs
– One partner works at a time; switch as needed.
– 1 shuttle run = 25 ft down/25 ft back