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
Every 3min. x 10 Rounds: 250m row/200m run Alt 12 DB Bench Press 50/25s 7 Pull-Ups Then… Every 2:00 /10:00 5 rep Push press. Build across.
3 Rounds 10 Alt Pistols 10 Thruster empty bar 30 Crossovers/single Then.. Every 1:15 x 6 Sets: 2 Pause Frint Squats + 2 Front squats @ 60-65% (4 squats each set) Then.. 16 Min AMRAP: 10/7 Cal Bike 1 Hang Squat Clean 50-60% 4 Burpees 10/7 Cal Bike 2 Hang Squat Clean 4 Burpees 10/7…
5 Rounds for time: 4 Min Row 20 Alt Curtsy Lunges 20 Hand Release Push Ups 4 Min Bike 20 Air Squats 20 Toes to bar *Increase Bike and row efforts over the 5 Rounds from moderate/easy too hard.
4 rounds 3:00 on/1 min off 5 Power snatch 3 burpee box jumps 5 OHS 3 burpee box jumps max cal bike/row in remaining time Then… Every 2 Min x 5 sets (week 6 of 6) 8/8 – 1 1/4 Bulgarian split squat 3 Dead stop Deadlift then: 1x 8 TNG deadlift at 75% of…
3 Rounds: 100m Jog 10 Empty BB bench press 8 Ring row 5 Scap pull-ups Then… 3×10/10/10 DB Front raise DB Side raise DB Upright row Complete 10 of each movement before setting your DBs or change plates down. Then… Every 4min x4 (week 2 of 6) 10 Bench Press Build. 10-12 BB Row supinated…
