5/31/19

5/31/19

Warm Up 20 good mornings 20 Goblet squats 15 Strict Pull ups Strength 1 10 minutes to build to a 5 rep deadlift. 7-7-5-5-5-5 WOD. 3 RFT 21 Deadlifts 185/125 15 Pull ups 9 front squats Strength 2. 10 minutes to build to a 5 rep Front Squat. 7-7-5-5-5-5

5/29/19

5/29/19

Warm Up 10 Medball cleans 15 Box Jumps 20 KBS Burgner Warm Up Strength. 14 min to build to a heavy Cluster Demo Sandbag G2OS 5 min practice WOD. 14 min AMRAP 6 Sandbag Ground 2 Over Shoulder 80/60 15 Box Jumps 24/20

5/28/19

5/28/19

Warm up 10 roll back and reach 20 bar good mornings 10 fire hydrants 10 bird dogs 20 slam balls 50 Double unders Strength 18 min to build to a heavy 3 rep DL 10-8-6-5-4-3-3 WOD. 16 min alternating EMOM Min 1. 3 Deadlifts (starting 50% of your 1 Rep) Build as possible Min 2. […]

Memorial Day 5/27/19

Memorial Day 5/27/19

MURPH WARM UPS AT 8:30 AM 1 mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run *All of this is to be completed in a weighted vest 20/14 Please bring yours if you have one THERE WILL BE SCALED VERSIONS OF THIS WORKOUT FOR THOSE WHO NEED IT

5/24/19

5/24/19

Warm Up 10 KBS 20 Good Mornings 15 Box Jumps 10 Roll Back and Reach Strength 1 12 Min Sumo Deadlift High Pull 8-8-6-6-4-4 Strength 2 12 Min Rack Pull from the Knee 5-5-5-5-5 WOD: 3 RFT 1000m Row Buy in/Run 800m Buy in 15 Slamballs 20/15 15 KBS 55/35 15 Wallballs 20/14 15 Burpee […]

5/22/19

5/22/19

Warm Up 10 Strict Pull Ups 15 Push ups 20 Dumbbell Strict Press Burgner Warm Up STRENGTH Warm Up. 8 min Clean and Jerk. Build to a weight heavier than your workout weight. WOD. 30:00 time Part 1: 0-10:00. 30 Clean and Jerks 135/95 Part 2: 10:01-20:00. 30 HSPU 30 Bar MU/scaled 30 Pull ups […]

5/21/19

5/21/19

Warm Up 20 wallballs 10 Roll back and Reach 20 Good Mornings 10 Bird dogs Pick Drill 15 reps each position arms only body and arms legs, body and arms 2000m Partner row 250m intervals Strength 18 min to build to a heavy 2 rep Deadlift 10-10-8-8-6-4-2-2 WOD: 7 min AMRAP Wallballs 20/14 5 Deadlifts […]

5/20/19

5/20/19

Warm Up 15 Box jumps 20 KBS 35/25 Burgner Warm Up Strength Warm Up. 5 min Power Snatch 3-3-3-3 Strength Complex 8 sets. Complete 1 complex every 2 minutes. Increase load each set. 1 Snatch grip deadlift 1 Hang Power Snatch 1 OHS 1 Power Snatch 1 OHS WOD. 12 min Cap 15-12-9 of Power […]

5/17/19

5/17/19

Warm Up 10 KBS 10 Pull Ups 10 T2B 20 Slam balls Strength 1. 10 min Bent Over Row 8-8-6-6-4-4 Strength 2. 10 min Strict Press 10-5-5-5-5 WOD. 15 min AMRAP 15 KBS 55/35 15 Push Ups 15 Abmat Sit Ups 15 cal Row/200m Run

5/15/2019

5/15/2019

Warm Up: 3 Wall Walks 20 wallballs 10 Box jumps 20 Banded Good Morning Ring Hold Tabata 6 rounds 20 sec work 20 sec rest full extension bottom of the dip Strength 12 Min OHS Build to a 3 rep 10-8-5-3-3-3 Partner Tire Flips 36 with a Partner WOD 4 RFT 18 min Cap 12 […]

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