Day 1- Monday 250519
A1. 10 bench press rest to 1:30 then A2
A2. 20 loaded reverse deficit lunges nte 45# plate, rest to 4:00 then back to A1 x 5
Rest an additional 2:00 then B
B. AMRAP 8:00
10 ohs 75/55
10 calorie row
Day 2- Tuesday 250520
A. Prep 7:00
Coach’s Choice
Rest 3:00 then B
B. 5 rounds for time 20:00 cap
10 deadlifts 155/115
15 wall balls 20#,10’/14#, 9’
200m run
1:00 rest
Day 3- Wednesday 250521
A. AMRAP 12:00
9 burpees
6 alt db power snatches 50/35
3 t2b
1 wall climb
Rest 4:00 then B
B. AMRAP 6:00
6 alt db power snatches 50/35
3 t2b
1 wall climb
Rest 3:00 then C
C. AMRAP 3:00
3 t2b
1 wall climb
Rest 1:00 then D
D. AMRAP 1:00
Wall climbs
Day 4- Thursday 250522
Murph Prep
A. AMRAP 25:00
200m run
10 pull-ups
200m run
15 push-ups
200m run
20 air squats
B. Yoga for Athletes
Day 5- Friday 250523
A. AMRAP 22:00
50.30.10.
Hang power cleans 95/65
BJSD
Calories
Double unders (3x singles)
30 sec FLR at (.)
Day 6- Saturday 250524
Murph
Class 8:00-10:00 am
Day 7- Sunday 250525
Shed Closed
