5/1/2020
15 Min AMRAP 10 Squat Cleans (weight and equip of your choice) 15 KB or DB (or equip of choice) swings
15 Min AMRAP 10 Squat Cleans (weight and equip of your choice) 15 KB or DB (or equip of choice) swings
3 Rounds for Time Suicide/Shuttle Run 25’/50’/75′ 50 Sit-ups
6 Rounds for Time 10 Seated DB Press 40 yard Bear Crawl
2 Rounds 4:00 AMRAP 20 Jumping Lunges 20 Jumping Jacks 2:00 Rest, repeat
4 Rounds :30 Front Plank :30 Left Side Plank :30 Right Side Plank :30 Glute Bridge 20 Up/Downs
Murph Prep 20 Minutes 1200 M Weighted Run then, AMRAP 5 Pull-ups (Modify=ring rows see link to learn how to do at home: https://www.instagram.com/tv/B-7sD9kHlKK/?igshid=30ar34jgsxc5) 10 Push-ups 15 Air Squats
Happy Saturday! Active Recovery Day Light run, walk, mobility (ROMWOD, Jeremy’s video, etc)
13 Minute EMOM Odd Minutes – 13 Shoulder to Overhead (115/75) Even Minutes – 13 Hand Release Push-ups
For time: 7 Rounds 200 M Run or 20 Cal Row/Bike or 100 SU/DU 10 DB Box Step-ups (1 or 2 DB, vest, backpack, baby, etc)
“Chief” 5 Rounds 3 Minute AMRAP 3 Power Cleans 135/95 (modify using a wallball, DB or household item) 6 Push-ups 9 Air Squats Rest 1 minute between rounds
Distance Challenge Run, Walk, Row, Bike, Ruck or swim as long as you can!
100 Alternating DB Lunges (you choose weight and method) 80 Sit-ups 60 Alternating DB Snatches (Modify=Burpees if no DB or household items for weight) 40 DB Thrusters (Modify=Air Squats) 20 Wall Walks (Modify = inch worms) Have Fun!