Workouts for 5/27-6/1/2019

Monday, May 27

* 10a Memorial Day Murph *

"Murph"
    For Time:
        1 Mile Run
        100 Pullups
        200 Pushups
        300 Air Squats
        1 Mile Run


Tuesday, May 28

ACTIVE RECOVERY

Part A:
15 Minutes Not For Rounds:
25/20 Calorie Row (Below 27 Strokes per Minute)
20 Box Step-Ups (24/20)

Part B:
Double Tabata (:20 On/:10 Off)
V-Ups
Leg Raises


Wednesday, May 29

STRENGTH

3 Set Superset:
10 Single-Leg Romanian Kettlebell Deadlifts/Leg
5 Single-Arm Kettlebell Upright Row/Arm

INTERVALS

6 Rounds (:30 On/:30 Off)
Russian Kettlebell Swings (Fit: 44/26#, RX: 53/35#, FB: 62-70/44-53#)
Jumping Lunges (Fit: Lunges)


Thursday, May 30

STRENGTH

3 Set Superset:
8 Reps Dumbbell Bench Press
5 Kneeling Single Arm Dumbbell Press/Arm

VENTILATION / PLUMBING

12 Minute AMRAP:
5 Dumbbell Push Press (Fit: 25/15#, RX: 35/20#, FB: 50/35#)
5 Toes-2-Bar (Fit : Hanging Knee Raises)
5 Box Jumps (Fit: 20/16", RX: 24/20", FB: 30/24")


Friday, May 31

STRENGTH

3 Set Superset:
10 Kettlebell Front Rack Squats
Kettlebell Cross Body Carry 1 Gym Length

VENTILATION / PLUMBING

15 Minute AMRAP:
30 Double-Unders (Fit: 2xSingles/Penguin Claps, RX: 30 DUs, FB: 50 DUs)
10 Wallballs (Fit: 14/10#, RX: 20/14#, FB: 25-30/20#)
10 Sit-ups


Saturday, June 1

HERO WOD

"Tommy Mac" (For Time, 30 Minute Timecap):
12 Burpees (Fit: Bodybuilders)
12 Thrusters (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
12 Burpees (Fit: Bodybuilders)
12 Power Snatch (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
12 Burpees (Fit: Bodybuilders)
12 Push Jerks (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
12 Burpees (Fit: Bodybuilders)
12 Hang Squat Cleans (Fit: 75/55#, RX: 95/65#, FB: 115/75#)
12 Burpees (Fit: Bodybuilders)
12 Overhead Squats (Fit: 75/55#, RX: 95/65#, FB: 115/75#)