MEMORIAL DAY MURPH: Monday, May 27 @ 9:00AM. Join us in celebrating Memorial Day to honor all of our heroes that have passed. EVERYONE is invited! Grill out and hang out Post Murph!!! 3 Sets (8min Cap) 3 x 3 10s rest between -Triple Broad Jumps 30sec Side Star Plank/side 6 Half Kneeling DB Arnold…
General warm-up Then… 15min. AMRAP: 7 Cal Assault Bike 7 DB/KB Thrusters 35/25 7 TTB Rest 3min. 15min. AMRAP: 7 DB/KB Deadlifts 70/50 7 Box Jumps 30/24″ 14 Push-Ups Extra Credit: 40-30-20-10 BB Lateral Lunges Russian twist or GHD situps
Teams of 2 30min. AMRAP: 100 Double Unders (Each) 100 Calorie Row 80 Russian KB Swings 70/53 80 Sit-Ups 60 Pull-Ups 60 Russian Twists with 50/35DB 400m Run 40 Cal Assault Bike One person works at a time. Option 1.) If you finish, you go back to the top and start at double unders again….
General Warm-Up Then.., Complete 4 Sets of 3 DB Power Clean 3 DB FRont squat 3 DB PUsh Press 3 DB Front Squat 5 D-Ball over Shoulder 35 Double Unders Rest 90sec Then.., Incline Bench Press 31X1; Build to a tough set of 6 reps; then perform 2×6 @ 85% *One plate under bench Then…..
Flow… Row/Run/Bike//Ski/Versa25min Continous @ sustained pace Every 5min, get off and perform: 30sec Adductor Side Plank / side 20sec Single Leg V Up Row/Run/Bike//Ski/Versa25min Continous @ sustained pace Every 5min, get off and perform: 20sec Ring Dip Hold (top pos) 10 BB Windshield Whipers
5min Cap 400m Run 400m Row Rest 3min Assault BikeSprint 10sec @ 90% + every 90sec x 6 *turn on your power and build up and try to get some max wattage by the last set Then.., Snatch Warm-up Then.. EMOM x 5min. 3 Hang Power Snatch EMOM x 5min. 2 Hang Power Snatch immediately…
Dynamic warm-up Then.., For Time @ 75% Effort Run 1200m (2x around block) 40 Slam balls 30/20 2min Plank Hold Then.., Complete 4-5 Sets in 20min of: Bulgairan Split Squats (Off the rack) 8 rep on each leg immediately into; BB Single Leg RDL e/s. REST 60-90sec. Then.., 12min. AMRAP: 8 Wall Balls 20/14lb 8…
General Warm-up Then.., 28min. EMOM: Min. 1) 5 Push Press (Build) @21X1 Min. 2) 9-12 Toes-To-Bar Min. 3) 35sec Max Cal Assault Bike Goal:12/9 cal – NO JERKS! Min. 4) Rest I suggest starting at 135/95lb on the push press and climbing a little each round OR pick something spicy right away and stick with…
3 Sets 4 SA DB Press + 4 SA DB Push Press + 4 SA DB Push Jerk (per arm) + 12 Banded Face pulls Then.., Incline Bench Press 31X1; Build to a tough set of 8reps; then perform 2×8 @ 85% *plate under one side of bench Then.., 10:00 70% 8 Burpees 12 Russian…
