Monday, May 18th
Strength: 25 Minutes
Find a 1RM Back Squat
Finisher: 10 Minutes
4 Rounds – 2:30 Each
500m/400m Row
Tuesday, May 19th
Strength: 8 Minutes
1 Hang Power Snatch every :30
Workout: For Time – 20 Minute Cap
Option A
6 Rounds
12 Toes to Bar
6 Hang Power Snatch (115/75 or 50%)
200m Run
1:00 Rest
Option B
6 Rounds
10 Swinging Leg Raise
6 Hang Power Snatch (95/65)
200m Run
1:00 Rest
Option C
6 Rounds
10 Knee Tuck
6 Hang Power Snatch (65/45)
200m Run
1:00 Rest
Wednesday, May 20th
Conditioning: 13 Minutes
Death By
1 Thruster (75/55)
1 Burpee
If failure prior to Round 8, continue at last successful amount until time.
Workout: For Time – 13 Minute Cap
Option RX+
10 Rounds
10 Wall Ball (20/14)
7 Burpee to Plate
Option A
10 Rounds
7 Wall Ball (20/14)
7 Burpee to Plate
Option B
10 Rounds
7 Wall Ball (16/12)
7 Burpee to Plate
Option C
10 Rounds
5 Wall Ball (14/10)
5 Burpee to Plate
Thursday, May 21st
Workout: For Time – 25 Minute Cap
Option A
10 Power Clean (185/135)
800m Run
10 Box Jump Over (30/24)
Rest 2:00
20 Power Clean (135/95)
400m Run
20 Box Jump Over
Rest 1:30
30 Power Clean (115/75)
200m Run
30 Box Jump Over
Option B
10 Power Clean (155/105)
800m Run
10 Box Jump Over (24/20)
Rest 2:00
20 Power Clean (115/75)
400m Run
20 Box Jump Over
Rest 1:30
30 Power Clean (95/65)
200m Run
30 Box Jump Over
Option C
10 Power Clean (95/65)
400m Run
10 Box Jump Over (Choice)
Rest 2:00
15 Power Clean
200m Run
15 Box Jump Over
Rest 1:30
20 Power Clean
200m Run
30 Box Jump Over
Friday,
Wear red to REMEMBER EVERYONE DEPLOYED.
Workout: As Many Rounds as Possible in 18 Minutes – Partner
Option A
16 Alternating Dumbbell Hang Clean & Jerk (50/35)
24 Abmat Sit Up
36 Double Under
Option B/C
16 Alternating Dumbbell Hang Clean & Jerk (Choice)
24 Crunch / :30 Plank
18 Double Under / 54 Single Under
Saturday, May 23rd
Hero Workout: “MURPH” – For Time
1 Mile Run
100 Pull Up
200 Push Up
300 Air Squat
1 Mile Run
Partition as desired. Wear a weight vest (20/14).
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.