Friday 6-2-23
21-15-9:
Hang power snatches 95/65
Toes-to-bars
Thursday 6-1-23
back squats
5-5-3-3-1-1-1
Wednesday 5-31-23
5 rounds
40 double unders
30 box jumps 24/20
20 kb swings 53/35
Tuesday 5-30-23
EMOM 10:
7 DB shoulder presses (35/50 lb)
AMRAP calorie row OR bike
– Use two DBs.
Monday 5-29-23
“Murph”
Please show up early if you need to warm up, heats will begin on the hour.
Sunday 5-28-23
Rest day, gym will be closed in preparation for Murph.
Saturday 5-27-23
3 rounds
20 GHD situps
20 burpee box jump overs 24/20
20 wall ball shots 20/14
Friday 5-26-23
27-21-15-9
SDLHP 95/65
Thrusters
Thursday 5-25-23
7 strict muscle ups
800m run
5 strict muscle ups
800m run
3 strict muscle-ups
800m run
Wednesday 4-24-23
50 calorie row
50 overhead squats (75/115 lb)
50 alternating DB snatches (35/50 lb)