Week of June 2, 2024

Monday
Part A
5 Sets
25ft Weighted Lunges
8 Weighted Hip Thrust

Part B
14 min AMRAP
15 Wall Balls
10 Pullups
5 Power Cleans 65$

Wednesday
Part A
4 Sets in Bodybuilding Pit
8 Strict Pullups
8 Lat Pulldowns
8 GHD Back Extensions 25# plate
1min Weighted Plank

Part B
EMOM x 20
Min 1: 8 Cal row or 150m Run
Min 2: 15 DB Push Press 20#
Min 3: 15 DB Bent Over Row
Min 4: 10 Burpees over DB
Min 5: rest

Friday
Part A
3 Sets
30 Cal Bike
2 min rest between sets

Rest as needed before partner workout below

In Teams of 2 for 18 minutes
1 Partner does an interval then switch
50 Double Unders
8 Thrusters 55#
12 Back Squats 55#
*Try to not put the bar down!
Bar can start from the rack.

Week of May 26, 2024

Memorial Day Monday
Half or Partner Murph
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run

Wednesday
Part A
5 Sets
25ft Weighted Lunges
Weighted Hip Thrust

”Jack”
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/85 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in

Thursday
Back Squat 5 x 6 72% - 75% - 78% - 81% - 84% - 84%

10 sets
Prowler Sprint 50ft
Rest 30s between sprints

Core Circuit 3 Rounds
12 GHD Situps
12 Weighted Back Extensions
1 min Plank

Friday
30min AMRAP Partner Workout
In teams of 2
12 Squat Cleans
20 Toes to Bar or Heels to Heaven
28 Double Unders
500m Row AND 400m Run (1 partner rows while the other runs)
*1 Person working at a time