Wednesday 5.31.2017 Every :30-seconds on the :30-seconds, you must complete 3-reps of ascending load: 1st round – 5-minutes Deadlifts 135/95 145/105 155/115 165/125 175/135 185/145 195/155 205/165 215/175 225/185 5-minute rest (Reload the bars for round 2) 2nd round – 5-minutes 235/195 245/205 255/215 265/225 275/235 285/245 295/255 305/265 315/275
Tuesday 5.30.2017 For time Alternate between movements 100-80-60-40-20 Double unders 50-40-30-20-10 AB mat sit up * Time cap – 15 minutes
Sunday 5.28.2017 Rest Day Closed #raceday #indy500
Saturday 5.27.2017 “Murph” Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. • 1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Squats • 1 mile Run
Friday 5.26.2017 With a partner, row for as much distance as possible in 15-minutes Partner 1 – Row Partner 2 -hold a low plank on their elbows Whenever partner 2 breaks their plank, partner 1 and partner 2 must switch. POST DISTANCE AS A TEAM
Thursday 5.25.2017 5-Rounds Run 50-m Kettlebell Swing 10-reps, 70/53-lbs Skin the Cat, 1-rep (TIME CAP: 12-minutes)
Wednesday 5.24.2017Complete as many rounds and reps as possible in 9-minutes 3 Front Squats, 185/125-lbs (**use a rack if possible) 5 Toes-to-Bar 7 Box Jumps, 30″/24″
Tuesday 5.23.2017 Bench Press for load: #1: 10 reps #2: 9 reps #3: 8 reps #4: 7 reps #5: 6 reps #6: 5 reps #7: 4 reps #8: 3 reps #9: 2 reps #10: 1 rep (TIME CAP: 20-minutes)
Monday 5.22.2017 21-15-9-15-21 Wall balls 30/20 Dubs 30 reps in between each set of wall balls. Time cap : 10 min.
Sunday 5.21.2017 Rest Day Closed