2020-05-25

Classes are back on the regular schedule. We’ve included only two running workouts this week since several of you did Murph. Bummer we couldn’t have everyone do Murph as one big group but hopefully you all got a chance to do the workout. And congrats to Chris Snyder for taking on Murph every week for a year straight! Inspiring stuff for sure.

Running Workout #1
5 Sets (each round is 5min)
30 sec fast
40 second recovery
20 sec faster (near sprint)
3.5 min slow recovery jog to recover from sprint

Running Workout #2
Easy Endurance Run – try for 4-5 miles!
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Mon
Murph
Run 1 mile
100 Pull-up
200 Push-up
300 Squat
Run 1 mile
**If you have a 20# vest then wear it. If you don’t then borrow one and wear it.
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Tues
Every 4min for 4 Rds
20/14 Cals (preferably bike)
5 Deadlift (increasing)
**Keep this relatively light maybe 50/60/70/80% for the 4 rounds. If you’re tired from Murph then keep it really light – i.e. 50% every round
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20min EMOM Alternate
4×25′ Sled Push (should be about 30sec; adjust distance accordingly but no more than the 4×25′
40 Double Unders
15 Box Step Up (no weight)
20 V-ups (sub situps as needed)
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Wed
4 Rounds
8 Push Press
8 Barbell Row
Rest 90sec
Use same weight for both. Increase weight every round
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3 Rounds
20 R arm DB Push Press
10 Burpees
20 L arm DB Push Press
10 Burpees
**Feel free to increase the db weight on the 3rd round if possible
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Thurs
40-30-20-10 KB Swing
10-20-30-40 Wall Ball
**20 Russian Twists after each round
Rest 5min
10-20-30-40 Bench Press (bar or DB)
40-30-20-10 Lateral Lunges (L+R=2)
**45 sec plank after every round
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Fri
EMOM x 12min
2 Power Clean
2 Front Squat
2 Jerk
**Increase weight every 2 Rounds
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Every 4min x 4 rounds
Run 200m
10 Deadlift
10 Hang Power Clean
10 Thruster