Monday 5-27-19
“Murph”
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
If you have a vest wear a 20/14 pound vest
Sunday 5-26-19
Rest day
Hydrate!
Hydrate!
Hydrate!
Saturday 5-25-19
Open gym
10-11
We will be closed Sunday in preparation for “Murph”.
Friday 5-24-19
Warmup
2 min bike
3 rounds
10 deadlifts 45/35
10 hang cleans 45/35
10 thrusters 45/35
2 min rest
Wod
Thrusters
3-3-3-1-1-1-1-1
Thursday 5-23-19
Warmup
400m run
3 rounds
10 pushups
10 situps
10 squats
2 min rest
Wod
3 rounds
10 left arm dumbbell snatch 50/35
15 pullups
10 right arm dumbbell snatch 50/35
15 pullups
Wednesday 5-22-19
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 KB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
3 rounds
1 min SDLHP 75/55
1 min Abmat situps
1 min push press 75/55
1 min Abmat situps
1 min rest
Tuesday 5-21-19
Warmup
50 double unders
3 rounds
10 SDHP 45/35
10 push-presses 45/35
10 box step ups
2 min rest
Wod
35 handstand pushups
35 toes to bar
35 Cal bike
35 DB box step ups 50/35
15 left arm overhead lunges 50/35
15 right arm overhead lunges …
Monday 5-20-19
Warmup
400m run
3 rounds
10 DB deadlifts 35/25
10 DB hang cleans 35/25
10 DB overhead lunges 35/25 alt.
2 min rest
Wod
Clean and jerk
1-1-1-1-1-1-1
Sunday 5-19-19
Open gym 2-3
Saturday 5-18-19
In teams
3 rounds
10 snatches 95/65
10 burpees
10 squats
Then, as a team 400m run
When all members complete the run,
3 rounds
10 cleans 95/65
10 burpees
250m row
This workout will be “relay style” We’ll split the group into teams, then at 3-2-1-go, the first …