Please note there is only 1 class at 11 am on Monday. Theresa will be holding the kids class upstairs simultaneously. We will help you modify Murph if you are not up for the prescribed amount of volume, so come in and celebrate Memorial Day with us. BBQ to follow after the workout, bring meat you want to cook, or a side.

Monday

“Murph”

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Tuesday

AMRAP in 12 minutes

  • 1 mile assault bike

  • 16 DB snatch

  • 30s plank

Rest 2 minutes

AMRAP in 12 minutes

  • Row 20/14 calories

  • 16 single arm DB push press

  • 15s L sit

Rest 2 minutes

AMRAP in 12 minutes

  • Run 350m

  • 16 single arm DB hang clean

  • 12 GHD sit – ups or 24 ABMAT sit-ups

Wednesday

(A) Power clean + hang clean - 10 x (1 + 1) OTM

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

(C) 15/10 cals AB sprint x 5 - 8, rest as needed in between

Thursday

(A) Back Squat - 2RM, then 85% x 2 x 2

(B)

  • 20 thrusters

  • run 400m

  • 30 devils press

Friday 

(A1) Handstand push up - 5 x 4 - 6

(A2) Strict pull up - 5 x 4 - 6


(B) 21, 15 & 9 reps

  • pull ups

  • push press, no more than 115/75lbs

  • assault bike cals


Saturday


Partner workout - “you go, then I go style”

 5 Rounds each

  • 10 burpees over planking partner 

 5 Rounds each

  • 20 walking lunge

 5 Rounds each

  • 10 DB Power clean + 100ft farmers carry

 2 Rounds each

  • row 500m

 2 Rounds each

  • run 400m