Category: Uncategorized

4.28

A1  Mid Grip RDL @ 33×1 x 8×3 A2  Bench Press @ 6XX1 @ 65%x3x3, rest 0 sec. A3  Bench Press @ 65% x 3 dynamic lifts x 3 + 5 rounds for time 9 DB push Jerk’s 15 K2E 21 Box jumps w/ step down, 24/20”

4.27

A  BTN Sn grip push press + OHSQ (2+2)  – OTM x 10 minutes + 5 rounds – look to keep the same times each round 10 kb DL, 70/55# per hand 15 no push up burpees over the erg 20 cal AB 25 air squats 30 cal row rest 2 minutes after each round…

4.26

A1  TGU x 3/side @ tough weight x 4 sets A2  Weighted Back Ext. x 8-10×3 @ 4XX4 A3  Seated High Box jump (un loaded before the jump) + 3 minute amrap 50’ farmers walk 1 rope climb ~rest 2 minutes 3 minute amrap 5 HPC, 95/65 5 ring push ups ~rest 2 minutes 3…

4.25.2017

A1  DB Bulgarian split squat x 6/side x 4 A2  Neutral Grip Chin up (weighted) @ 5xx2 (deep chest) x 4 A3  DB OH carry x 50’ per arm x 4 + 5 minute amrap of: burpee pull ups 4 minute amrap of: wall ball 3 minute amrap of: calories on AB 2 minute amrap…

4.18.2017

A1 Power Clean; 50×2, 60×2, 70×1, 80×1, 90×1, then test A2 Push Press; tough single w/out over arching your back B 500m TT row rest 5-7 minutes 7 minute amrap 5 t2B 10 hang power snatch; 75/55 200m shuttle run (50m out and back x4)

4.10.2017

Monday A1  Back Squat; x 6 reps @ 75%x3 sets, rest 45 sec. A2  Barbell Prone rows x 10×3, rest 45 sec. + 5 rounds 12 pull ups 10m right arm walking lunge 10m left arm walking lunge 100m shuttle run (50m out and back) rest 60 sec. **goal is to get faster each round…

1.31

A1  Halting Clean DL @ 2” + top of knee x 3 reps x 5 sets A2  DB strict press (split stance) x 8-10 reps x 5 sets + 14 minute amrap Cal on the AB x 15 reps DB DL x 12 reps DB Hang power clean x 9 reps DB push Press x…

1.30

A Back Squat; 50×3, 60×3, 70×3, 80×3 (3) + EMOM x 7 minutes Squat clean x 1 perfect rep + (-2) amrap strict pull up **look to add weight each set for Squat Clean ~rest 3-5 minutes Top of every 2 minutes complete max distance on the rower in 30 sec. x 14 minutes

5.30

“Memorial Day Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run *Can be performed with a partner, break up the reps any way *Sub in 1600m row or 4 mile AB If too long, turn into a 40 min amrap of: 3rounds 3 pullups/ring rows 6 box pushups 9…

1.27

5 minutes of workout prep bottoms up press x 10/side Single leg RDL x 10/side Goblet squats x 10 banded face pulls x 10 then A.  DL; 50×3, 60×3, 70×3, 80×3 B.  DB bent over row x 10/side x 3 sets + 20 minute amrap 25 ft. OH walking lunge 8 burpees over the barbell…