This is a maintenance week and we will pick up week 5 of 6 bench cycle next week. Every 1:15 x 10 Odd Intervals: (1,3,5,7,9) 15 hamstring curls 6 Deadlifts @ 60% Even Intervals : (2,4,6,8,10) 12 Band pull-aparts 6 Bench press with a 1 sec pause at the chest between 55-65% Then… EMOM x…
4-5 Rounds: 30/25 Cal Row 25 Sit-ups 20 Box step ups 15 RKBS *rest :30 between rounds Then.. Snatch 10:00 EMOM 3 Power Snatch Load Goal: 65% of Max Power Snatch
4 Rounds: 200m Run 200m Row 10min cap. Then.. 1min. Plank Hold 100 Russian Twists 5lb. (L+R=1) 1min. Plank Hold Then.. 3 Rds 5 Box jumps 10 Jumping squats 15 Jumping lunges Then.. Every 1:15 x 6 Sets: 2 – 1 1/4 back squats + 2 BS All sets between 60-65% Then.. EMOM x 10…
6 rounds, each for time of: Row 250/220 meters Rest 2 minutes 20min Then… 5 rounds: 10 Barbell Strict Press moderate weight 10 Seated Double DB Shoulder Press @ moderate weight 10 Bent Over Reverse Fkyes moderate weight 10 Standing KB Crush Grip Bicep Curl 10 Tricep Dips bench or bar Rest 1-2min..
Memorial Day Weekend Schedule: Saturday 5/27: Regular Schedule :Murph WOD. No Barbell class. Sunday 5/28: Closed Monday 5/29: Closed EMOM x 5: 5 Deadlifts at 60% This is a primer to prepare you before the weight gets heavier. Then: in a 10:00 window Deadlift 3-3-3-3-3 building to a heavy set of 3 TNG This is…
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
