TUESDAY, MAY 31
METCON
EMOM 24:
Min 1 – 20/16 cal row, or 16/12 cal assault bike
Min 2 – 15 dual KB Russian swings (PYO weight)
Min 3 – 15 burpee
Min 4 – Rest
If you did Murph on Monday, you may need to treat this more as a recovery WOD and not push the intensity as much. Below is recovery day style version of the workout:
EMOM 24, at moderate intensity:
Min 1 – 0:45 of calories
Min 2 – 0:30 of dual KB Russian swings (low to moderate weight)
Min 3 – 0:45 of burpees, or up-downs
Min 4 – Rest
If performing the recovery version, just focus on movement, don’t even worry about counting your reps.
WEDNESDAY, JUN 1
STRENGTH
Deadlift
Build to today’s heavy double (2-rep)
METCON
AMRAP 5:
20 sandbag squat, back/shoulder-racked
400m run
AMRAP sandbag-over-shoulder in time remaining
Score is number of sandbag-over-shoulder reps completed. PYO weight for the sandbag.
THURSDAY, JUN 2
STRENGTH
Bench Press
5×2
All working sets ≥ 75%, build in weight as needed.
METCON
AMRAP 10:
7 strict ring dip
14 alternating single-leg v-up
14/11 cal assault bike, or 18/14 cal bike erg
FRIDAY, JUN 3
METCON
AMRAP 20:
6 thruster (115/75)
12 pull-up
24 double-under