Monday, May 13th - Saturday, May 18th

Please remember that we will be hosting the Memorial Day Murph workout on Monday, May 27th. The workout is

1 mile run

accumulate 100 pull ups

accumulate 200 push ups

accumulate 300 air squats

1 mile run

There are many, many ways to scale this workout, so ask a coach now, or you can have us help you day of. This is a fun workout that we do each year, so please plan on coming in, even if you will be one of the many athletes scaling the amount of reps, or even movements.

Monday


(A) Snatch - 5 x 2 OT2M, + 10 minutes to work on heavy singles


(B) Snatch pull - 100 - 120% of (A) x 5 x 3


(C) 1/2 mile AB



Tuesday


(A) Close Grip Bench Press - 5 x 5 @ 31X1 


(B) 5 rounds

  • 15 wall ball

  • 10 pull ups


Wednesday


(A) AMRAP in 7 minutes

  • 5 Hang Clean

  • 5 Handstand push ups


(B1) Weighted plank - 3 x 30 - 45s

(B2) Knee in corner stretch - 60s/side


Thursday

(A1) 3 x 8 - 12 GHD sit ups

(A2) 3 x 8 - 12/each Pallof press

(A3) 3 x weighted FLR - 30s 

(B1) L sit -  3 x accumulate 10 - 15s

(B2) Side Plank - 3 x 30s/each

(C) AMRAP in 25 minutes

  • Run 400m

  • 12 DB snatch

  • 1 mile assault bike

  • 12 single arm DB thrusters

  • Row 1/2k

  • 50 double unders, or more if you can go unbroken

  • Rest 1 minute

Friday 

(A) Deadlift - Heavy Single

(B) 7 rounds, 14 minute time cap

  • 10 deadlift, 33% of (A)

  • 15 push ups

Saturday

Partner workout 

 5 Rounds 

  • 15 wall ball

  • 15 Burpees over (planking) partner

  • Run 200m


(Partner A completes 15 wall ball, then 15 burpees, then partner B goes, then both partners run together).