2 Rounds: 10 Empty BB bench press 10 Empty BB rows 10 Banded front raise 20 Double or single unders Then E3MOM x 5 (week 4 of 6) Min 1: 6 Bench Press Min 2: 6 Inverted BB rows + ma Min 3: 15 Plate front raises Finisher: 5 Pause bench press with a 2…
Memorial Day Weekend Schedule: Saturday 5/27: Regular Schedule :Murph WOD Sunday 5/28: Closed Monday 5/29: Closed 3 Rounds 15 V-Ups 15 Goblet Squats (53/35) 15/12 Cal Row Then… Every 2min. Build to heavy complex 3 Touch and Go Power Clean + 3 Touch and Go Squat Clean + 3 Split Jerk Then.. 4:00 work 1:00…
4 Sets: 6 Incline DB Bench Press 12 Pushups 25 Incline DB Chest Flys -rest 2:00 Then… 3 Sets as a Superset: 16Side raises 16DB Front Raise 16Z Press *Pick a weight that you can complete the set of 12-12-12 without putting the DBs down
Memorial Day Weekend Schedule: Saturday 5/27: Regular Schedule :Murph WOD Sunday 5/28: Closed Monday 5/29: Closed EMOM x 35min: (5 Rounds) Min 1: Cal Row Min 2: 15 Toes-To-Bar/knee raises/leg lifts Min 3: 15 SDHP’s 75/55 Min 4: Cal Bike Min 5: 15 Push Press 75/55 Min 6: Max sit-ups. Min 7: Rest
Back squat Every 1:15 x 5 Sets: 2 – 1 1/4 Back squats + 1 BS @ 60-65% (3 squats each set) For Time: 2 Rounds: 300m run 15 Pull-ups 20 Push-ups 30 Air squats – 3 Rounds 200m run 10 Pull-ups 15 Push-ups 20 Air squats – 4 Rounds 100m run 5 Strict pull-ups…
20 min AMRAP 1,000/800m row 80 Double Unders 60 Plate Russian Twists 40 PLate GTOH 20 Walking lunges – Optional 10 Dball over shoulder Then… 3 Supersets: 10 DB lat pull overs 10/10 DB rows 10 BB Good mornings (mod light) 20 DB hamstring curls 8 Barbell curls 12 DB hammer curls 10 Heel taps…
2 Rounds: 20/20 Monster band kick backs 20 Banded Glute bridge ups 15 Double or single unders 1:00 row Then.. 3 Rounds :30 work /:30 rest Max squat jumps. Rx+ with vest or 20/15 DB hold on goblet. Then.. EMOM x 4: 5 Deadlifts at 60% Then, in a 8 min window: Deadlift 3-3-3-3-3 *building…
Memorial Day Weekend Schedule: Saturday 5/27: Regular Schedule :Murph WOD Sunday 5/28: Closed Monday 5/29: Closed E3MOM x 4 (week 3 of 6) 8 Bench Press. Build 12-15 Inverted BB Row supinated grip (Chin Up Grip ) 8 DB flys + 15 band pull aparts Finisher: 1 Max Set of Bench Press @ 50% of…
Every 2:00 for 14:00 5 Touch and Go Power Cleans 5 Hang Squat Cleans 5 Shoulder to Overhead Unbroken Complex: Light/Moderate Then.. 18 min AMRAP: 400m Run 6 Burpee to target 12 DB Box step up (1 DB) 18 Alt hang DB snatch
Happy Mother’s Day! Back Squats 2min. for MAX REPS 1min. of REST Repeat For 3 Total Sets Then.. Seated Press Then.. DB pull overs Then.. Db lat raises Then.. Hammer curls Then.. Db Skull Then.. Leg raises
