2025-05-26

Mon

Murph
Run 1mile
100 Pullups
200 Pushups
300 Squats
Run 1mile

Tues

Deadlift – 1 RM effort (if you did Murph then you might want to push this one to later in the week)

3×10 DB Curls
3×10 Lateral Raise
—

15min AMRAP
800m Run Buy-in
32 DU
16 KBS
8 Box Jump

Wed

Strict Press – 1RM Effort

10min EMOM (alt)
10 Dips
50′ Walking Lunge

—

12min AMRAP
250m Row
10 HSPU
10 DB Box Step Over
10 T2B

Thur

Back Squat – 1RM Effort

3×5 OHS

—

4 x 3min AMRAP
6 Cals Bike
8 Wall Ball
10 DB Snatch (5L + 5R)
Rest 1min and pickup where you left off

Fri

Bench Press – 1RM Effort

12min EMOM Power Clean
0-2min 4 Reps
3-5min 3 Reps
6-8min 2 Reps
9-11min 1 Rep

—

18min EMOM Alt

6 Squat Clean
6 Burpee Pullup
8 Front Squat
8 Bar Facing Burpee
10 Pistols
10 Burpee