3rds 10/8 cal 5 strict pull-ups / ring rows 10 Up downs Then.. Deadlift Every 2:00 x 5 Sets Set 1: 10 Deadlift @ 50% Set 2: 8 Deadlift @ 55% Set 3: 6 Deadlift @ 60% Set 4: 6 Deadlift @ 65% **Set 5: 10 Deadstop Deadlifts @ 40-50% This is week 1, set…
Memorial Weekend schedule: Saturday May, 24th: “Murph” Classes 8a -9a-10am Sunday May, 25: Closed. No. Classes Monday May, 26: Closed. No Classes Every 1:15 x 6 sets: (week 2 of 3) Odd: 10 Incline dumbbell bench Even: 10 Rear delt Then…. 12:00 AMRAP: Buy In: 800m Run AMRAP In Remaining 12:00 2-4-6-8, continue adding 2…
Memorial Weekend schedule: Saturday May, 24th: “Murph” Classes 8a -9a-10am Sunday May, 25: Closed. No. Classes Monday May, 26: Closed. No Classes —— Front Squat (5 x 5) Every:90 x 5 sets: (week 1 of 3) 5 Front squats @ 72-77% of your 1rm Your legs should feel strong as we start to build up…
Get as far as possible in 35min… 200m run 70 Double-Unders 200m run 60 Air Squats 200m run 50 Abmat Sit-Ups 200m run 40 American KB Swings 200m run 30 Bench press 95/65 200m run 20 Ring rows 200m run * When you finish, go back through AGAIN with 12/9 Cals on the assault bike…
Memorial Day Murph: Next Saturday. 3 Sets: :30 Sec Row 5 Scap Pull Ups 10 double unders 5 Wall balls 10 Dumbbell lat pullovers 12 Barbell Curls 15 Banded crunch Then… For time: 10 Toe to bar/ bar muscle ups 20 Wall-balls 10 Toe to Bar 20/15 Cal Bike 100 double unders (150 singles) 20/15…
Every 2min x 6 10 hang muscle clean 10 hang squat clean 10 push press Then… Clean and Jerk (6 x 3) Every :90 x 6 sets: 1 Clean pull + 1 Power clean + 1 Clean & jerk Then…. 6 Sets: :90 sec work/:60 rest (15 Min Total) Odd : 200m/150m Run Max rep…
3 Rounds: 20 Mountain Climbers 5 Inchworms 10 Alt Samson Lunges 5 Cat Cows Then… 3 Rounds for Quality: 10 Sec Hollow Hold 15 Lying Leg Lowers 20 Bicycle Crunches 30 Sec Front Plank Hold Then… For time: 5 Rounds: 10/7 Cal bike 8 Back rack lunges (4/leg)- off the floor. 95/65 or 115/75 –…
Complete 2 Sets Of: Jumping Jacks x 20r High Knees x 20r (Total) Up Downs x 10r Squat Jumps x 10r Perfect Push-ups x 10r Then.. 15min Mini Grunt work Sled Pull/Push/Drag (Heavy)Down+back 40 Flutter Kicks Total 1:00 Wall Ball Wall Sit :30 Passive Hang pull up bar 40 steps Mini Band Lateral steps 1:00…
3 Sets: 3 Snatch Grip RDL 3 Snatch High Pull From the Knee 3 Muscle Snatch 3 Pause OVerhead Squats 3 Snatch Balance from behind the neck *All for technique, super light Then.. Strength Every 1:15 x 6 sets: (week 1 of 3) Odd: 10 Incline dumbbell bench Even: 8 Incline Dumbbell Row Then… For…
Memorial Day Murph. Saturday, May 24. 30 cal row 30 jumping squat downs 300m run Then.. Strength (6 rounds for weight) Every:90 x 6 sets: (week 3 of 3/last week) Sets 1-3 :3 Pause front squats @ 60-70% ( :2 pause) Sets 4-6: 8 No lock-out back squats at your heaviest set front squats —…
