Sunday 5/26/19.....”Murph”

          MURPH

Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile

* all w/ weighted vest ( 20#/14#)

Friday 5/24/19..... deadlift

#1. Strength... Deadlift 5x5

#2. Conditioning: AMRAP - 15

     5 deadlift
     15 Wallballs
     Farmer carry 100 feet

#3. Cash out- 50 medball cleans

Wednesday 5/22/19...... power cleans, front squats, burpees

#1. Strength: power cleans 2-4-6-8-10 unbroken

#2. Conditioning : EMOM- 15

     3 power cleans
     5 front squats
     7 burpees

Tuesday 5/21/19.... sit ups, row, push ups

       Conditioning:

3 rounds:

30 abmat sit ups
15/10 calorie row
10 push ups

200 meter farmer carry (53/35)

2 rounds:

30 abmat sit ups
15/10 calorie row
10 push ups

200 meter farmer carry

1 round:

30 abmat sit ups
15/10 calorie row
10 push ups

Saturday 5/19/19.... HSPU, Wallballs, sit ups

AMRAP-18

7 HSPU

14 Wallballs

21 sit ups

Thursday 5/16/19..... HPC

Conditioning: AMRAP-18

     Run 200
     12 HPC
     12 burpees over the bar

Tuesday 5/14/19.... Deadlifts

#1. Strength: Deadlift 5x3 climbing in weight


#2. Conditioning: 5 rounds for time

     5 deadlifts
     10 push ups
     50 DUBS

Thursday 5/9/19... power cleans and burpees

#1. Strength:
     Bent over rows + ring rows

#2. Conditioning: for time
     6-9-12-15-18
Power cleans
Burpees

Sunday 5/5/19....AMRAP-18

Conditioning: AMRAP-18

     10 KB swings
     10 Pull ups
     100 meter farmer carry

Friday 5/3/19

Conditioning: for time

400 meter run/Row + 30 push ups

400. Meter run/ row + 30 KB swings

400 meter run/ Row + 30 abmat sit ups

400 meter run / Row + 30 goblet squats

400 meter run/ Row + 30 box jumps