“Murph”! If you can’t make it any other time, lol! 1 mile run 100 pull-ups 200 pushups 300 air squats 1 mike run *wear a vest if you like, and partition middle work as needed If you plan to do it elsewhere or on Monday do the following: A.) back squat 5x5 at 65% B.) [...]
Mobilize, then: 2 sets of: 5 inchworms 10 pushups 15 barbell good mornings (empty) A.) 5x3 speed deadlifts @65-70% * fast strong lockout, good glute squeeze for 2 sec at top, reset for each rep B.) every :90 sec for 24 minutes (4 sets each, alternating movements) 1) 10-15 ring dips (scale accordingly) 2) :50 [...]
Mobilize, then: CS symmetry activation 2 sets of: 20 kB swings :30 sec side plank (each) A.) every :90 sec for 9 min (3 sets each alternating between) 1) 20 shoulder taps in wall-facing handstand 2) 8 kicks to handstands (donkey for adv) B.) 5 x 3 position clean * mid thigh/kneecap/floor, build in weight [...]
Mobilize, then: 2 sets of: 5 inchworms 3 deep squat progressions 10 t2b A.) every :90 sec for 9 min (6 sets) 1 hang snatch (above knee) + 1 hang snatch (below knee) B.) 3 sets of: 40/30 cal bike 15 strict pull-ups *3 min rest between C.) 3x8 rdl’s
Mobilize, then: 2 sets: 6-8 kips on pull-up bar (activating lats) 8 box jumps 8 pushups 16 kB swings (light) A.) EMOM 10 1-4 bar muscle ups (scale to jumping or banded) B.) For time: “Wall-ball Karen” 3 rounds for time 400 m run 21 wall-balls 20/14 12 pull-ups C.) 3 sets of: (alternating) 15 [...]
Mobilize, then: 2 sets of: 5 inch worms :30 sec side plank (each) 10 dB thrusters (light) A.) 4 sets: alternating between 8-10 Bulgarian split lunges (each leg) w/kb’s 8-10 handstand pushups (strict if you can) * rest 1 min between exercises, and as needed between sets* B.) 4 rounds for time: 500 m row [...]
Rachel’s last day,?! We are going to miss her! She is on to even bigger things! But she decided to leave us with some burpees to do! Thanks Rachel! Mobilize, then: W/empty barbell x 5 reps each: Rdl Clean pull Muscle clean Front squat Hang squat clean Push press A.) every :90 sec for 9 [...]
Mobilize, then: 3 sets of: 10 cal row 10 pushups 10 air squats 10 hollow rocks A.) 5x3 snatch grip deadlift w/3 sec pause at knees * start light and build, perfect form* B.) for time: 400 m run 15 dumbbell push press 50’s/35’s 30 walking lunges w/db’s 50’s/35’s 15 dumbbell push press 50’s/35’s 400 [...]
Mobilize, then: 2 sets: :30 sec side plank (each) 5 inch worms 10 step back lunges w/oh reach 15 cal bike A.) For time: 45 front squats 95/65 45 t2b 45 cleans 95/65 45 c2b pull-ups * 15 minute time cap B.) 3 sets: :45 sec plank 15 tuckups 15 banded hamstring curls
Mobilize, then: Crossover symmetry activation A.) take 15 minutes to build to a heavy set of following complex: 1 power snatch + 1 full snatch + 1 ohs B.) For time: 15 deadlifts 185/123 30 ohs 75/45 90 double unders * 20 minute time cap C. Not for time: 12-9-6 Hspu Ring dip Push-up