Monday May 25 Memorial Day

Teams of 4

For time each teammate will complete
400m run
5 rounds of
5 pull ups
10 push ups
15 air squats
400m run

Your total time is each teammates time combined

Teams of 2

Both partners Run together 1mile

-Then all reps divided between partners-

100 Pull Ups

200 Push Ups

300 Squats

Both partners Run together 1mile

 

‘Murph’

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.

Saturday May 23

DAILY-5 WARM-UP
2:00 Cardio Choice into…
3 SETS
:30 Lunge w/ Twist
:30 Kang Squats
(No Measure)

SATURDAY SQUATS 4 SETS ON A 12:00 CLOCK…
1:00 Wall Sit
10 Goblet Lunge Squats*
*1 Rep = Forward Lunge R + Forward Lunge L + Squat. -Rest as Needed b/t Sets- (Score is Load)

FULL-BODY WORKOUT 8 SETS, :20 ON / :10 OFF
Bottom to Bottom Air Squats*
-2:00 Rest-
AMRAP x 6 MINUTES
8 DB Filly Lunges*
16 Alt. Jumping Lunges
*Hold 1 DB Overhead and other in Front Rack, switch arm positions after 4 lunges.
-Rest 2:00-
8 SETS, :20 ON / :10 OFF
Bottom to Bottom Air Squats*

Friday May 22

DAILY-5 WARM-UP
1:00 Cardio Choice into…
EMOM x 4 MINUTES
10 Single DB Russian Swing + Max Sit-ups
(No Measure)

FULL-BODY STRENGTH 3 SETS ON A 10:00 CLOCK…
6 DB Deadlifts
8 DB Hang Power Cleans
10 DB Up-Downs
-Rest as Needed b/t Sets-
(Score is Load)

FULL-BODY SPRINT WORKOUT
EMOM x 5 MINUTES
:45 Max Up-Downs
-2:00 Rest-
EMOM x 5 MINUTES
:45 Max DB Hang Power Clean
-2:00 Rest-
EMOM x 5 MINUTES
:45 Max DB Renegade Row* *No push-up (Score is Reps)

FINISHER + NCMOBILITY AMRAP x 5 MINUTES 2,4,6,and so on… Glute Bridges Alt. V-ups

THURSDAY MAY 21

DAILY-5 WARM-UP
2:00 Cardio Choice into…
AMRAP x 3 MINUTES
3/3 SA DB Deadlift
3/3 SA DB Upright Row
3 Up-Downs 3 Burpees
(No Measure)

PUSH X PULL STRENGTH EMOM x 12 MINUTES*
MIN 1 – :50 Single DB Upright Row
MIN 2 – :50 Single DB Press
MIN 3 – :50 Single DB Overhead Hold
*For all three movements, hold single DB by both heads. Perform slow and controlled every rep. (Score is Reps)

PUSH X PULL WORKOUT 5 SETS FOR MAX REPS
1:15 – Max Single DB Thruster*
1:15 – Max Single DB Alt. Snatch *Hold Single DB Across Chest
-1:00 Rest b/t Sets-
(Score is Reps)

Wednesday May 20

DAILY-5 WARM-UP
1:00 Cardio Choice into…
EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Single DB Front Squats* *Hold DB Across Chest
(No Measure)

BODYWEIGHT PUMP 3 SETS FOR MAX REPS
1:00 – Hollow Rocks
1:00 – Air Squats
1:00 – Glute Bridge-Ups
-1:00 Rest b/t Sets-

FULL-BODY SWEAT WORKOUT
AMRAP x 8 MINUTES
1:00 Wall Sit or squat hold
2:00 Cardio Choice or 400m run
20 Burpees
40 Flutter Kicks
-Rest 1:00-
AMRAP x 8 MINUTES
1:00 Wall Sit or squat hold
2:00 Cardio Choice or 400m run
20 Burpees
40 Flutter Kicks
-Rest 1:00-
AMRAP x 8 MINUTES
1:00 Wall Sit or squat hold
2:00 Cardio Choice or 400m run
20 Burpees
40 Flutter Kicks
*Pickup where you left off in each AMRAP. (Score is Rounds + Reps)

Tuesday May 19

Tuesday May 19

DAILY-5 WARM-UP
1:00 Cardio Choice into…
EMOM x 2 MINUTES
:30 Single Unders
:30 Up-Downs into…
EMOM x 2 MINUTES
:30 Single Unders
:30 Burpees
(No Measure)

PUSH X PULL STRENGTH 6 SETS ON A 15:00 CLOCK…
10 Slow DB Floor Press
1:00 Max Plank Shoulder Taps
-Rest as Needed b/t Sets-
(Score is Load)

PUSH X PULL WORKOUT
AMRAP x 12 MINUTES
20 Lunges
10 Hand Release Push-ups
8 DB Hang Squat Cleans
Into…
EMOM x 4 MINUTES
15 DB Bent Over Rows
(Score is Rounds + Reps)

Monday May 18

Monday May 18

DAILY-5 WARM-UP
1:00 Cardio Choice into…
AMRAP x 4 MINUTES
25′ Slow Bear Crawl
25 Mountain Climbers
25′ Slow Bear Crawl
25 High Knees
(No Measure)

FULL-BODY STRENGTH
E2MOM x 14 MINUTES
:45 Cardio Choice + 10 DB Hang Clean to Press (Score is Load)

FULL-BODY WORKOUT
AMRAP 3min
Max DB Devils Press
-1:00 Rest-
EMOM x 12 MINUTES
MIN 1 – Max Double Unders
MIN 2 – 20 Up-Downs
MIN 3 – 20 Alt. V-ups
-1:00 Rest-
AMRAP 3min
Max DB Devils Press (Score is Reps)

FINISHER + NCMOBILITY 3 SETS :30 Plank :30 Side Plank (R) :30 Side Plank (L) :30 Plank -1:00 Rest b/t Sets

Saturday May 16

DAILY-5 WARM-UP AMRAP x 5 MINUTES
10 Air Squats
7 DB Upright Rows
5 Push-ups (No Measure)

SATURDAY SQUATS EVERY 3:00 FOR 15 MINUTES
10 DB Front Squats
10 DB Front Rack Reverse Lunges
10 DB Front Squats
(Score is Load)

FULL-BODY WORKOUT
AMRAP x 3 MINUTES
Max DB Thrusters
-1:00 Rest
EMOM x 8 MINUTES
MIN 1 – :50 Squat Rotation (From the tall kneeling position, step 1 leg at a time into bottom of your squat then rotate back down to kneeling position. Repeat cycle.
MIN 2 – :50 Plank Rotations***From push-up plank, rotate down to elbow plank. Repeat cycle.
-1:00 Rest
AMRAP x 3 MINUTES
Max DB Thrusters **

Friday May 15

Friday May 15

DAILY-5 WARM-UP AMRAP x 5 MINUTES
100m Run
10 SA Russian DB Swing (R)
10 SA Russian DB Swing (L)
5/5 Single DB Deadlift (No Measure)

FULL-BODY STRENGTH 6 SETS
:30 DBL DB Snatch (:01 Pause Overhead)
:30 DB Push Press (:01 Pause Overhead)
-Rest 1:00 b/t Sets- (Score is Load)

FULL-BODY SPRINT WORKOUT 5 SETS (:45 ON / :15 OFF)
Max Double Unders*
-Rest 1:00-
5 SETS (:45 ON / :15 OFF)
Max DB Alt. Hang Snatch
-Rest 1:00-
5 SETS (:45 ON / :15 OFF) A
Max Up-Down + Tuck Jump

Thursday May 14

Thursday May 14

DAILY-5 WARM-UP
5SETS (:20 ON / :10 OFF)*
MOVT 1 – Jumping Jacks
MOVT 2 – DB Alt. Snatch *Both movements = 1 Set (No Measure)

PUSH X PULL STRENGTH 4 SETS FOR MAX REPS
1:00 – DB Hammer Curls
1:00 – DB Skull Crushers
1:00 – DB Suitcase Reverse Lunge
(Score is Reps)

PUSH X PULL WORKOUT EMOM x 16 MINUTES
MIN 1 – :45 Max DB Power Clean
MIN 2 – :45 Max Air Squats
MIN 3 – :45 Max Diamond Push-Ups
MIN 4 – :45 Max Single DB Lunges* *Hold DB Across Chest (Score is Reps)