Wednesday May 27th

Warm Up
3 Sets
50 Single Unders
10 Good For You (1 air squat + 2 lunges)
1:00 Plank

Workout
Every 4:00 x 6 Rounds
50 Double Unders
10 DB Front Squats 50/35
30 DB walking lunge

Time Cap 3:00 per round

Barbell Version
50 Double Unders
10 Front Squats 135/95
50 Walking Lunges (no weight)

Accessory
 Tabata
Sit Ups

MAY 26TH

Warm Up
3 Sets
20 Bodyweight RDLs
10 Air Squats
5 Inchworms

EMOM 20
Min 1:20 DB Deadlifts or Cossack Squats
Min 2: 20 Alt V Ups
Min 3: Max Reps Burpees
Min 4: Rest

Sub 20 Deadlifts @ 225/155 for BARBELL VERSION

Monday May 25th

“Murph”

• For Time
• 1 mile Run
• 100 Pull-Ups
• 200 Push-Ups
• 300 Air Squats
• 1 mile Run
• Wear a Weight Vest (20/14 lb) if you have one

I will be coaching a Bodyweight and Dumbell 

Version at Rockford Park Basketball Courts at 10 am

Zoom available at 10 only 

Saturday May 23rd

Recovery Run

AMRAP 15
100m Run Easy
100m Run Moderate
100m Run Fast
100m Walk

Friday May 22nd

Warm Up
3 Sets
20 Walking Lunges
:30 Plank
5 Inchworms

Workout
AMRAP 14
20 Alternating Dumbell Box or Chair Step Ups 50/35
20 Sit Ups
20 Jumping Lunges

Barbell Version
AMRAP 14
30 Sit Ups
30 Back Rack Lunges 95/65

Thursday May 21st

Workout
5 Sets:
Run 3:00
Walk 2:00

Record Total Distance

Wednesday May 20th

Warm Up:
3 sets
30 Single Unders or 20 Jumping Jacks
:30 sec plank hold
10 Step Back Lunges

Workout
AMRAP 20
10 Alternating Dumbell Hang Clean and Jerks 50/35 (hand release push ups if no equipment)
20 Sit Ups
30 Double Unders

Barbell Version
10 Hang Clean and Jerks 95/65
20 SIt ups
30 Double Unders

Accessory

Rest 5:00 After AMRAP
Then...
5 Sets
30 Walking Lunges
:30 Handstand Hold or plank hold