May 31 little rolling Murph

Modified a great suggestion, thanks Biggun.

At the track:

run 800

30 pull ups

run 800

60 push ups

run 800

100 squat

run 800

May 27 B & E

Bench press

run (longer distance at recovery pace)

May 26 squat and stretch

Front squat

core

mobility

May 25 shoulders and run

2 max rep HSPU

4×8 shoulder press

then:

run 1 mile warmup

8 100m intervals in parking lot (run down recover jog/walk on the way back)

run 1 mile cool down

May 24 Row and step

Row 1000 for time

then

10 rounds (no time but roll buffet style)

18″ step up (15 per leg – not alternating)

8 strict pullups

 

May 23 Timed mile

At the track

Timed mile.

May 20 shoulders

“I just do 10 every time”

pick a weight that will give you trouble for 10 in SP

max shoulder press, then push press till you get to 10

(you should/may get 1 or 2 rounds before PP)

Do sets till you can’t get 10

May 19 Core and run

core

then

run

May 18 Experimental pulling

rowing

body rows

pull ups

shrugs

May 17 Chesticles

bench press 5X3

3 max rep dips

core (floor wipers, TTB, planks)

3 max rep parallette push up

May 16 Lungy Mile

At the track

4 rounds for time:

run 400m

100m lunge

 

CT Fletcher’s 10 Commandments

Good stuff.  Pretty much on point.  Video contains harsh language, so if you are offended…

May 13th

Pushups:  37-30-27-25-23+ 2:30 rest

 

Then.

4 rounds

10 strict pullups

Sprint 100m.  walk/jog back to start

 

Core

May 11th

Pushups

27-31-28-24-18+  2 minutes of rest each round.

 

Then;

3X5 Squats of your choice, max rep pullups after each set.  DB Bulgarian split squats are easy on the back.

3X5 Shoulder press, max rep pullups after each set

 

Core beatdown

May 10th Madkin Mountain

Run up and down for time.

If you’re Ryan, do it twice.

May 9th

Warm Up: 3 Rounds of…
1. 5 x GHD Sit Ups
2. 5 x Back Extension
3. 5 x Push Ups

Strength: 10, 8, 5, 3, 1, 10 Super Sets of…
1. Back Squat
2. Bench Press

Metcon: 4 Rounds for time of…
1. 250 m Row
2. 25 DU’s

or

Metcon: 5 mile run

May 6th

Row

250, 500, 750, 1000, 750, 500, 250

1x rest…ish

cool down

3 rounds max reps dips

shrug gauntlet

May 5th Track Workout

1. Pushups

 

2. Two groups, rest as the other group goes.

1a. 3x Sub Max* pullups (kipping or strict, your choice)

1b. 3x 10 side lunges each leg

2a. 3x Sub Max Wall walks

2b. 3x 10 Tire flips

 

3. Core

May 4th Lynne

• 5 Rounds for Max Reps
  • Bench Press (BW)
  • Pull-Ups

• Core cool down

May 3 Tuesday Buffet

5 rounds
250m row
10 X DL @ 185#
10 x push press @ 95#
25 x DU’s
10 x floor wipers @ 135#
10 x power cleans @ 95#

2 minute rest between rounds