MONDAY
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
(If you have a 20# vest or body armor, wear it.)
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.click here
TUESDAY
Score Time
5 rounds
5 wall walks
7 V-ups
9 box jumps 30/24
TC 12
Score Distance
12 Minutes
accumulate as many meters as possible
on any piece of equipment
If you did Murpsh use this as a way to flush your body and recover.
WEDNESDAY
Score Reps
EMOM 12
min 1: 30 Double unders
min 2: 20 kettlebell swings 53/35
Min 3: 12/10 cal bike
THURSDAY
Score Rounds and Reps
AMRAP 16
100m KB suitcase carry (50R/50L) 70/53
20 KB halos (10R/10L) 53/35
20 KB press (10R/10L) 53/35
20 suitcase KB DL 70/35
FRIDAY
With a partner, complete as many rounds as possible in 21 minutes of:
30-calorie row
20 burpees over the rower
10 power cleans
F:105 lb M:155 lb
In honor of special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children.click here
in 15 minutes
build to a heavy single for the day
team up!
SATURDAY
8:15am skill/strength
9:15am team workout
