Strength
15 minutes to find 5RM Front Squat
Conditioning
8 min AMRAP
4 Front Squat 185/135
8 Toes to bar
30 Double Under
5/27/2019
**10am Class only Today
Teams of 2
8 min AMRAP
20 Deadlifts 95/65
20 Hang Power Cleans 95/65
20 Shoulder to overhead 95/65
rest 2:00
8 min AMRAP
15 Deadlifts 135/95
15 Hang Power Cleans 135/95
15 Shoulder to overhead 135/95
rest 2:00
8 min AMRAP
10 Deadlifts 165/115
10 Hang Power Cleans 165/115
10 Shoulder to overhead 165/115
5/24/2019
Teams of 2
50/35 Cal Bike
100 Single arm DB hang Clean and jerk 50/35
75 BBJO 24/20
50/35 Cal Bike
75 100 Single arm DB hang Clean and jerk 50/35
50 BBJO 24/20
Cap: 22
5/23/2019
Strength
15 minutes to find 5RM Back Squat
Conditioning
8 min AMRAP
12 KB Swing 53/35
15 Ab Mat sit ups
5/22/2019
Murph Prep #6
20 min AMRAP
100m Row
100m Run
200m Row
200m Run
300-300,400-400..etc.
RX 20/14 Vest
5/21/2019
Strength
15 minutes to find 3RM Bench Press
Conditioning
30/20 Cal Ass. Bike
40 Burpees
50 Alt. DB Snatch 50/35
Cap:12
5/20/2019
Strength
E2MOM x 6 sets, building
3-1-3-1-3-1
Clean, power or squat
Conditioning
10 min AMRAP
7 Power Clean 155/105
7 Front Squat 155/105
35 Double Unders (1:1 Single under)
5/17/2019
Teams of 2
4 Rounds
2:00 Max Calories on Ass. Bike
2:00 Max Wall Balls 20/14
2:00 Max Box Jumps 30/24
-Score is total reps, split work however-
5/16/2019
Strength
E2MOM x 6 sets
Split Jerk, building in weight
3-1-3-1-3-1
Conditioning
10 min AMRAP
10 Toes to Bar
20 Shoulder to Overhead 75/55
5/15/2019
Murph Prep #5
25 minute AMRAP
400m run/500m row*
15 Pull ups
30 Push ups
45 Air Squats
*Alt between row and run each round, break up 15-30-45 however you want*
