MURPH” is this coming Monday! Stay tuned for times. Three (Easy) Rounds NFT 200m Run/row/ski :30 Side Plank Hold e/s 10 Push-ups 20 Russian Twists, 15/10# e/s Then.., Standing BB strict press Set 1: 15reps. :2neg Set 2: 12reps :2neg Set 3: 10reps :2neg Set 4: 8reps :2neg Then.., BB glute bridge up Set 1:…
AMRAP 12 3 squat cleans 155/105 6 t2b 30 double unders 6 bar lateral burpees Rest 4 min 3-4rds 100m farmers carry shuttle 70/53’s 200m run 30 Russian kbs 70/53 400m run
Warm-up 3min bike. row. run. ski 20 Cossack Squats 20 banded pull aparts 20 Banded strict press Then.., snatch warmup then.. EMOM x 5min. 3 Power Snatches EMOM x 5min. 2 Power Snatches Rest 90sec. EMOM x 5min. 3 Power Clean & Jerks EMOM x 5min. 2 Power Clean & Jerks Then.., EMOM x 10:00…
3min bike + 3rds 8 Al lizard 4 inch worms :30 wall sit Then.., 2 QUICK sets 10 Bulgarian split squats e/s mini band lateral walk down and back Then.,, Back Squat 2 x 10 reps light 1 x 5 reps 1 x 3 reps 1 x 3 reps 4 x 3 reps @ 80%…
General warmup Then.., Every 7min. x 5 Rounds: Run 400m Row 500m 1 Round Of “DT” Build!!! DT is: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks
You go… I go style… 20 Rounds: 9 Wall Balls 8 Toes to bar /knee raises /situps immediately into; 20 Rounds: 9 Cal Row 8 Box Jumps *On minutes 10, 20, and 30 you and your partner together.
4-5 Rounds 250m Row /200m run 12 V Ups Mini band lateral walk down and back 12 Push Up to Alternating Toes Touch Then.. Deadlift. S1: 15 reps S2: 12 S3: 10 S4: 8 S5: 8 All reps are :2neg Keep technique tight and follow the tempo. It is about quality time under tension. Increase…
Bench press. tempo reps S1: 15reps :2neg S2: 12 reps :3neg S3: 10 reps :3neg S4: 8 reps heavy S5: 8 reps heavy. drop 50% into max reps Then.., As Many Rounds and Reps as Possible in 25Minutes: 100m Farmers Carry 53/35s Sled Drag down/back 400m Run 800m Row/ski
10min. 4 Rounds: 200m Run 200m Row then.., Clean warm up Then.. 8 x Power Clean + Front Squat + Squat Clean New Set Every 1:30. build. Then.., As Many Rounds and Reps as Possible in 10 Minutes 6 Squat Cleans 115/75 12 Toe To Bar/kness raises 24 Double-Unders
General warm up tgen.., 4-5 rds 500m / 425 Row/ski/ 400mrun 18 Wall balls 15 hang power snatch 75/55 12 T2b / vups 9 Burpee box jump over Rest 2:30 between
