5.29.2020 Push Press (Weight) Metcon (AMRAP – Rounds and Reps) 20 Min to Climb the Ladder Buy in: 100 Mountain Climbers 2-4-6-8-10-12… etc. Alt DB Snatch(50/35) Goblet Hold Lunge Plank Pos Knee to Elbow V-Up Add 2 reps each round

5.28.2020 Back Squat (Weight) Part A Squat Progression – Back Squat 3×8@65% 1×5@70% 2×2@75% 1×1@80% Metcon (AMRAP – Rounds and Reps) Part B Metcon 3×7 Minute AMRAPs 15 HPC 115/85 12 Bar Facing Burpees 100m Run 2 minutes rest between AMRAPS. Pick up where you left off.

5.25.2020 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

5.21.2020 Metcon (Time) 20 Rounds Murph Prep 5 Pullups 10 Pushups 15 Air Squats

5.20.2020 Metcon (Time) CORE 50 sit-ups 25 v-ups 100 arch ups 25 v-ups 50 sit ups Then METCON 10-9-8…1 HSPU T2B Ring / box dips Score is Metcon Time

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