Monday – 05/30/21: 
“Murph”
For Time:
1 Mile Run
100 Pull-Ups
200 Push-ups
300 Air Squats
1 Mile Run
* Strategy
THE BIG TAKEAWAYS
1. We want to aim for both of our mile runs to be completed in roughly the same amount of time. Treat the first mile as a buy-in and pace more than than you think. Treat the second mile as a cash-out and aim to push the pace.
2. We’ll break up the gymnastics in the middle based on our capacity. Whatever break up strategy we choose, we should be aiming for constant movement with minimal breaks.
Potential Break-Up Strategies:
25 Rounds: 4 Pull-Ups, 8 Push-Ups, 12 Air Squats
25 Rounds: 4 Push-Ups, 4 Pull-Ups, 4 Push-Ups, 12 Air Squats
25 Rounds: 2 Pull-Ups, 4 Push-Ups, 2 Pull-Ups, 4 Push-Ups, 12 Air Squats
20 Rounds: 5 Pull-Ups, 10 Push-Ups, 15 Air Squats
20 Rounds: 5 Push-Ups, 5 Pull-Ups, 5 Push-Ups, 15 Air Squats
10 Rounds: 10 Pull-Ups, 20 Push-Ups, 30 Air Squats
10 Rounds: 5 Pull-Ups, 10 Push-Ups, 5 Pull-Ups, 10 Push-Ups, 30 Air Squats
Tuesday – 06/01/21:
“Let It Burn”
On the 3:00 x 10:
15/12 Calorie Row
12/9 Calorie Assault Bike
*goal is keep a consistent pace and have about 45s of rest each round. Modify with calories that are doable in 60s or less if needed. Score is total working time across all rounds.
Wednesday – 06/02/21:
Strength:
Every 90s x5
3 pause front squats (3s)
Build to a heavy set, not a max. Start around 60%
“Power Hour”
For Time: (12min cap)
50 Clean and Jerks 135 / 95 lb
On the Minute: 20 Double Unders (start at 1:00)
*clean and jerk weight should be doable in sets of 5’s, fast singles okay also. Mod 1:1 singles/quick steps. Goal is to finish jump ropes in 20s or less.
Thursday – 06/03/21:
“Uncharted”
Teams of 2
AMRAP 25
5 wall walks
6 rope climbs
7 synchro burpees
8 tire flips
*one works, one rests. Teams May partition reps as desired. Mod 2:1 up downs OR rope pull-ups. Pick a tire that is challenging.
Friday – 06/04/21:
TBA