Monday, April 15h - Saturday, April 20th

Mark you calendars for Memorial Day. We will be doing our annual Murph workout at 11 am, followed by a most delicious BBQ out behind the Gym.

Monday

2 sets of 8 - 12 A,T, Ws with X over bands


(A) Hang snatch - 10 x 2 OTM 


(B) Back squat  - 3RM, 90% x 3 x 2


(C) 12s Assault Bike sprint - 4 x OT2M


Tuesday


(A) Handstand push up practice - 8 x (?) OTM - pick number of reps that you can do consistently for all 10 sets

(B) (Split) Jerk - 10 x 2 OTM


(C) 8 rounds (pace yourself)

  • 20s max cals AB

  • 20s max push ups

  • 40s rest



(D1) 3 x 8 - 12/side kneeling pollof press

(D2) 3 x 8 - 12 ab wheel


Wednesday


(A) Deadlift - Heavy set of 3, 90% x 3 x 2


(B1) DB Bench press - 5 x 6 -8

(B2) Ring Row - 5 x 6 -8


(C) 5 rounds

  • 5 deadlift, ~75% of (A)

  • 10 burpees


Thursday


(A1) 3 x 12 -15 Reverse V up on rower

(A2) Low to High cable rotations - 3 x 8 - 12/each 

(A3) 3 x weighted side plank - 30s 


(B) Weighted plank - once for max time


(C) AMRAP in 8 minutes

  • Row 350m

  • 12 DB snatch

  • 20s FLR


Rest 2 minutes


AMRAP in 8 minutes

  • 18/12 cals AB

  • 12 NPUB

  • 20s hollow hold


Rest 2 minutes


AMRAP in 8 minutes

  • Run 350m

  • 12 KBS

  • 8 GHD sit – ups or 15 ABMAT sit-ups


Friday 

(A)

5 minutes for heavy set of 3 push press

5 minutes for heavy set of 3 thruster

5 minutes for heavy set of 3 front squat


(B) AMRAP in 10

  • 7 thrusters

  • 12 KBS

  • 7 C2B pull ups, pull ups or ring rows


(C1) 3 x 8 - 12 toes to bar

(C2) 3 x 8 - 12 back extension



Saturday


With a partner, each partner accumulates the following reps, one working at a time


  • 75 wall ball

  • 25 burpees

  • 75 KBS

  • 25 burpees

  • 75 double unders

  • 25 burpees

  • 75/50 cal row

  • 25 burpees