Monday 5.22.17
 AMRAP 22
5 Ring rows (30X1) [Adv: 3-5 Strict Pull up OR 3-5 X Pull up 3 sec. negative]
10 BIKE cals 
15 RKBS
20 Butterfly Sit ups 
+
Stretch 
Tuesday 5.23.17
A. Every 2:00 for 10:00
Run 200 meters 
12/8 Burpees 
— Rest 1:30
B. Every 2:00 for 10:00
Row 12/8 cals
12/8 Ball slams 
*All athletes MUST rest at 1:30 mark of each round.
+
Core wod 
Wednesday 5.24.17
For Time: 
15 BF Curtis P’s
150 Jump rope singles 
30 Air Squats 
800 meter RUN (Sc: 600 meter)
30 Air Squats 
150 Jump rope singles 
15 BF Curtis P’s
Time cap: 17 min
+
Core wod / warm down 
Thursday 5.25.17
 EMOM 24
Min 1- 40 seconds of BIKE
Min 2- 40 seconds of  Plank Knees to Elbow
Min 3- 40 seconds of Farmer’s Carry
Min 4- 40 seconds Flutter kicks ( Adv:Dragon flags tempo: 20X1)
+
Yoga Flow 
Friday 5.26.17
AMRAP 25
250 meter ROW
100 meter OH Waiter’s carry (50m/side)
100 meter D ball carry 
40 seconds of Side plank / side 
20 seconds Crab or bridge hold 
10 Alt. Side MB tosses 
+
Core wod 
Saturday 5.27.17
CLASS AT 5:30, 7:00,8:30,10:00am
“Murph”
For time 
1 mile RUN
100 Pull ups 
200 Push ups 
300 Air Squats 
1 mile RUN
*All members will have option to do 20 rounds of 5,10,15)
“Half Murph” 
For time 
1 mile RUN (800 m RUN)
10 Rounds of:
5 Pull ups or Ring Rows 
10 Push ups 
15 Air squats 
1 mile RUN (800 m RUN)
*Addition scaling if needed.