May 31st to June 6th!!

Monday

Buy in – 8 min

200m Run / 8 Inch Worm / 8 Cossack Squats / 3-5 strict pull ups / 5 Kip swings

“Murph”

for time

1 mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile run

• 50 min cap
• Can do as written or break up as needed
• Scale is 1/2 all the reps

Tuesday

if you missed “Murph” today is the day

Warm up – 3 Rounds

300m row / 10 Bird dogs each side / 10 Face Pulls / 5 YTWA’s (light plates) / 30 sec squat hold

Mobility – Hand in High band + Pec stretch

A1) Double DB Bent over row x20 (moderate)

A2) Tricep Kick Back x10 each side (light)

x4 sets

B) Banded Pallof Press 4×15 each side

C) 30 Second Hollow

30 Sit-ups

rest 60-90 x3 sets

Wednesday

Buy in – 3 Rounds

100 Single Unders / 12 Light Alt. DB snatch / 10 BB deadlifts no load / 10 Squat Jumps / 30 sec high plank

A) Deadlift 5×5 at heavy

after each set 5 each side KB SLRDL

rest 60-90 between sets

B) 30-20-10 For time

DB snatch (heavier than normal)

Burpee Box jumps

Thursday

Ea warm up

A) Back squat + Front squat
(5+1) x 5 heavy sets

B) Power Clean
build to a heavy 3 TNG

Friday

Buy in – 2 Rounds

20 Reverse Lunges / 20 Banded Pull Aparts / 30 Jumping Jacks / 10 Plank up downs

A) Run 3x1000m rest 2-4 min between sets

B) Strict Press 9-7-5-3 building and heavy

C) Single Arm KB Bench Press x8-12 x3 sets

D) Banded Tricep Press Downs x25 x3 sets

Saturday

Pick your day!