Monday, May 30, 2016
9 AM–“Murph” in honor of Lt. Michael Murphy
1 mile run
100 pullups
200 pushups
300 squats (partition these bodyweight movements however you like)
1 mile run
Scaling options will be on board at gym
Tuesday, May 31, 2016
Optional for Open Gym
Squat 50-60% for 5-7 sets of 5
Recovery run, row, or bike: several easy sets of 2 min
Wednesday, June 1, 2016
Warmup (10 min): KB Swing Drills
Circuit Work (50 min): 6-8 Rounds of
1) 5 bench or press @50% each time
**Push Press folks, ascend 50, 65, 80% x 5, then 3 sets of 3 @85%
2) Air squat sets of 10, situps sets of 10
3) Row or Bike 1 minute (Sub run 200m–second telephone pole & back)
4) 15 kb goodmornings (slow pace), 50 single unders
5) 15 kb swings (fast pace), 50 single unders
6) :30-:60 plank
Friday, June 3, 2016
Warmup (10 min): Simple Seven x 2
Circuit Work (45 min): 6-8 Rounds of
1) 5 Deadlift, 50% each time
2) 10 pushups, 20 glute bridges
3) 10 ring rows, 10 air squats
4) 5 db snatches/arm, 5 burpees/humane burpees, 20 single unders
5) 10 mountain climber steps/side (slow), 10 fire hydrants/side (slow)
6) Row or Bike :30 (hard) OR sprint in lot (to dumpster)
