Monday
MURPH @ 10AM
Closed the rest of the day
Murph
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*(20# Vest)
Tuesday
A.
Push Jerk
4×4 @65-70%
B.
Grace
30 Clean & Jerks for time
(135/95#)
Wednesday
A.
Front Squat
4×4 @ 65-70%
B.
5RFT
7 Thrusters (95/65)
30 Double Unders
Thursday
A.
Ring Dips
5×8
1 Rope Climb between sets
B.
4RFT
12 Power Cleans (95/65)
400m Run
Friday
A.
HSPU
5×6
B.
AMRAP 14
3 Wall Walks
6 Burpee Broad Jumps
1 Minute Row
Monday
A.
Back Squat
5×3 @ 60-65%
B.
3 Rds
400m Run
10 Power Cleans (95/65)
8 Push Press
Tuesday
A.
4x
20sec Handstand Hold
2 Wall Walks
Rest 1-2 minutes between sets
B.
AMRAP 8
8 Deadlifts (155/115)
6 Bar Facing Burpees
Wednesday
A.
Bench Press
4×4 @ 50%
B.
AMRAP 14
8 Back Rack Walking Lunges (95/65)
8 Pull-ups
8 Push-ups
200m Run
Thursday
A.
3×10 Goblet Squats (53/35)
30sec plank holds between sets
B.
AMRAP 12
14 KB Swings(53/35)
28 Ab-mat Situps
7 Burpees
Friday
A.
Push Press
5×3 @ 60-65%
B.
200m Run
100m Farmers Carry (53/35)
10 Push Press (95/65)
We will be closed until further notice. Follow us on Facebook to get alternative workouts that you can do at home while we are unable to hold classes. Post your scores in the comments to keep yourself accountable! Stay healthy. We’ll update everyone as soon as we are approved by the city to re-open.
Monday
A.
Over Head Squat
5,4,3,2,1,2,3,4,5
B.
For time
200m Run
20 Burpees
10 OH Squat 110/75
200m Run
20 Pistols
10 OH Squat 110/75
200m Run
20 Burpees
10 OH Squat 110/75
Tuesday
A.
Skills
DU’s
Muscle Up’s
B.
5 AMRAP
2 laps Farmers Carry 2×45/25lbs (1 per hand)
60 DU’s
10 Deadlifts 185/135
10 MU’s
Wednesday
A.
SDHP
5×5 Building Heavy
B.
3RFT
30 Box Jumps
15 T2B
10 SDHP (95/65)
Thursday
A.
Front Squat
4×5
B.
21-15-9
Squat clean 155/115lbs
HSPU’s
Friday
A.
Split Jerk
6×2
B.
4RFT
400m Run or 2 min Row
5 Split Jerks 70% of PR
25 Ab Mat sit-ups
