Monday
Every 1:30 for 6 Rounds
2 Barbell Strict Press
50ft Double KB or DB OH Carry
6 Rounds
2:30 on/2:30 rest
15/12 Calorie Assault Bike
250/225m row
Max Burpees in remaining time
Tuesday
10 Rounds For Time,
wear a weight vest if planning to wear a vest during Murph on 5/30/22
200m Run
7 Pull Ups
13 Push Ups
20 Air Squats
Wednesday
Establish a “heavy” 400m farmers carry; Strive to go unbroken
For time
10 Wall Walks
30 Box Jumps,24/20
30 Strict Knees-to-Elnows
30 Box Jumps
30 Strict Roes-to-Bar
30 Box Jumps
10 Wall Walks
Thursday
7 Intervals, each for time
20/16 Calorie Row
20 Ab Mat Sit-Ups
10 Alternating Deadstop KB snatches, athlete’s choice
Rest 2 mins after each interval
Friday
12 Mins to Build to a Heavy Single Thruster, from rack
4 Intervals For Max Reps: 2/2/2/3min
3 Rope Climbs/6 Rope Get-Ups
15/12 Calorie Bike
Max Thrusters in remaining time, 95/65
Rest 1 Min after each interval
** GOAL: 75 Thrusters
Saturday
TBD
Sunday
Go outdoors and use your fitness.
