Friday, May 31, 2019

Warm-up: 3×8 DB OH Extension 3×5 Upright Row 3×3 Snatch Complex (hang muscle snatch+2 snatch push press+overhead squat)   Strength/Skill: Snatch 5×5 @ 75%     MetCon: 12 min. AMRAP RX   30/20 cal. Bike then AMRAP 20 DB Snatch 40/25 10 Pull-up Fitness/Recovery   20 Sit-up 20 KB Swing 20 Wall Ball

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Thursday, May 30, 2019

Warm-up: 2 rds of: 10 PVC Pass-through 10 PVC Good Morning 10 Wide Stance Side Lunge 20 Arm Circle (10 CW, 10 CCW) 50 SU   MetCon: 1 rd. for time   20 Power Clean 115/73 30 AAKB Snatch 53/35 30 KB Front Squat 53/35 6 TGU 25/15 50 KB Swing 53/35 25 Lunge 53/35 […]

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Tuesday, May 28, 2019

Warm-up: AB Waiter KB Carry 25/35     MetCon: for time   accumulate 3 min Forearm Plank then 6-12-18-12-6 reps Wall Ball 20/14 Rev. Wall Ball 20/14 Burpee then accumulate 3 min Leg Hold       Powerlifting: Dynamic Effort Upper Body   Close Grip Bench 55% 9×3 EMOM DB Row 3×8 Shrug 3×12 Side […]

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Monday, May 27, 2019

MURPH   1 mile Run then 100 Pull-up 200 Push-up 300 Air Squat then 1 mile Run Wear 20# weight vest to be RX. There are to many scaling options to list. Workout can be done by anyone.

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Friday, May 24, 2019

Warm-up: 3×5 Strict Press 3×5 Upright Row 3×8 DB OH Extension 3×5 Hang Muscle Snatch   Strength/Skill:  Jerk – 5×5 @ 75%     MetCon: 2 rds. for time RX 15 DB C&J 40’s/25’s 15 DB OH Lunge 40’s/25’s 15 DB Fly’s 40’s/25’s Fitness/Recovery   15/10 cal. Bike 15 C&J 65/53 6PM Class – Murph   […]

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