General Warm-up Then.., Incline Bench Press 31X1; Build to a tough set of 3reps; then perform 3×3@ 85% Superset. 8-10 DB Bent Over Rows e/s Then.., 7min AMRAP @20min Pace 10 Goblet Squats 10 Dbl KB Snatches or DBs 10 Cal rest 3mins 7min AMRAP 7 Deadlifts #185/135 14 Air Squats 21 Double Unders Rest…
General Warm-up Then.., 2 Rounds For Time: 50 Barbell Thrusters 45/35 40 Sit-Ups 30 Ball Slams 30/20 20 American KB Swings 53/35 10 BB Lateral Lunges (Left + Right = 1) (Time CAP: 16min.) Rest 4min. 20min. AMRAP: 15/10 Cal Bike/Row/Ski 30/20 Ring Rows 400m Row 30/20 H.R. Push-Ups 400m Run 30 Double Unders (60…
Teams of 2: 35min. to get as far as possible… 50 Calories 50 DB Deadlifts 70/50s 50 Calories 50 DB Box Step Ups 24/20″ (50/35lb.) 50 Calories 50 Toes to Bar … Then 40 of ALL that again… Then 30… Then 20… Then 10… *Ladies start at 40 instead of 50. *The DB Step-Up standard…
(0-10min.) 5 Rounds: 10/7 Cal Assault Bike 10/7 Cal Row 30 DUs 60singles. 50 dubs Rx+ Rest 2min For Time: 10-9-8-7-6-5-4-3-2-1 Devil Press 50/35 *200m Run after each set Then.., 3 Rounds: 1min. of DB Bicep Curls immediately into; 1min. of DB Tricep Skull Crushers 1min. REST ROMWOD on your own… Couch Stretch 2:00 e/s…
10min AMRAP 20 Mountain Climbers 15sec Passive Bar Hang 6 Dumbbell Romanian Deadlift 30X0 10 Tuck Ups 15sec Bent Hollow Hold Then.., Back Squat; 2011; 8-10 X 3 Then.., 3 sets: 12-9-6 WB 20/14 6-4-2 Strict Pullups 2:00 rest Then.., 10min ROMWOD 2min Half Saddle L 2min Half Saddle R 2min Child pose with shoulder…
General Warm-Up Then.., 4min. AMRAP: 8 Push Press 95/65 8 SDHPs 4min. AMRAP: Max Cals on the Assault Bike 4min. AMRAP: American KB Swings 70/53 4min. AMRAP: Max Cals on the Rower 4min. AMRAP: 8 Push Press 95/65 8 SDHPs 4min. AMRAP: Max Slam Balls 30/20 **2min. Rest After Each Section ** RX+ 115/75 Then..,…
General Warm-up Then… Snatch/Clean warm-up Then.., EMOM x 10min. Odd: 12/9 Cal Bike -60 DU Even: 3 Hang Power Snatches 60-70% EMOM x 5min. 40sec of Plank (squeeze your butt) 20sec of Rest EMOM x 10min. Odd: 12/9 Cal Bike-60 DU Even: 3 Hang Power Cleans 60-70% EMOM x 5min. 40sec of Plank (squeeze your…
4-5 Sets Run 200m 4 Air Squats 4 Strict Pull Ups/Ring Rows 4 Air Squats 4 Push Ups rest walk for 60sec between sets. Increase pace each set. Rest 3min Then.., Murph For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear…
MEMORIAL DAY MURPH: Monday, May 27. . Classes: 9am-10am-11am Only!!! . This has been a tradition for a long time and we hope to see everyone participate. Post BBQ and Beverages:-) 10 mins AMRAP (Controlled, Not for Speed Pace) 5 Burpee Broad Jump 5 Dumbbell Cross Body Romanian Deadlifts/arm @ 30X0 20m Dbk KB/DB Overhead…
MEMORIAL DAY MURPH: Monday, May 27. . Classes: 9am-10am-11am Only!!! . This has been a tradition for a long time and we hope to see everyone participate. General Warm-up Then.., Teams of 2 3 Rounds: 2 minutes of Assault Bike For Cals 2 minutes of Alt. DB Snatches 50/35 2 minutes of Box Jumps (20…
