Tuesday 5-31

Mobility: Hips/Front Rack

A: 10 min EMOM
3 Power Clean + 2 Front Squat

B: 8 min EMOM
1 Squat Clean (Floor) + 1 Hang Squat Clean

C: For Time
100 DUs
20 Power Clean 135/95
75 DUs
15 Power Clean 155/105
50 DUs
10 Power Clean 185/125
25 DUs
5 Power Clean 225/155

Standard

Saturday 5-28

“Murph”

1 Mile Run
100 Pull Ups
200 Push Up
300 Air Squat
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Standard

Wednesday 5-25

“Wear Pink”

Mobility: Hams/L and T Spine/Lats

A: 3 Rounds
10 Russian KBS 70/53
5 Vertical Jump
5 Broad Jump
20 Sec Handstand Hold

B: 5-5-5-5-5
Back Squat @ 75%

C: For Time
5 Rounds
10 Deadlift 225/155
10 HSPU
10 Burpee

Standard

Tuesday 5-24

Mobility: Glutes/Adductors/Lats

A: 12 min EMOM
Odd: 3 Squat Snatch
Even: 9 Pull Up

B: For Time
48 Wall Ball 20/14
14 C2B
9 Squat Snatch 135/95
48 Wall Ball
14 C2B
7 Squat Snatch
48 Wall Ball
14 C2B
5 Squat Snatch

Standard

Monday 5-23

“Happy Birthday Lisa A. and Nanette”

Mobility: Hips/OH Pos

A: 10 min EMOM
1 Squat Clean (Floor) + 1 Squat Clean (Above the Knee) + 1 Jerk

B: 10 min
Find Heavy Clean and Jerk

C: For Time
“Grace”
30 Clean and Jerk 135/95

D: 100 AMSU or 50 GHD Sit Up

Standard