Monday
“Memorial Day Murph”
**5am/7am/9am Classes
A. For Time:
– 1 Mile Run
– 100 Pullups
– 200 Pushup
– 300 Air Squats
– 1 Mile Run
*RX+ w/ wtd. Vest (20/14)
Partition Options:
*Most Common*
– 1 Mile Run
Then, 20 Rounds of:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Then:
– 1 Mile Run
*Scaled*
– Bogle Loop Run
Then, AMRAP to 30:00
– 5 Ring Rows or Banded Pullups
– 10 Pushups
– 15 Air Squats
Then:
– Bogle Loop Run
*Partner Version*
– 1 Mile Run (4x400m intervals)
Then, Alt. 20 Full rounds of:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Then:
– 1 Mile Run (4x400m intervals)
Tuesday
A. Complete w/ a partner
Every 8 mins for 4 sets (32:00)
– 2 Mins AB
Rest 30s
– 2 Mins Row
Rest 30s
– 2 Mins Ski
Rest 60s
*partners complete 60s each
Wednesday
A. Every 45s for 9 mins:
Sets 1-4) Deadlift X 6
Sets 5-8) Deadlift X 4 (7/10)
Sets 9-12) Deadlift X 2 (8/10)
B. “Fight Gone Bad”
3 Sets:
– 60s Wall Balls (20/14)
– 60s SDLHP (75/55)
– 60s Box Jumps
– 60s Push Press
– 60s Row Cals
60s Rest
Thursday
A. 12 Min EMOM
1) 10 Bench Press (95/65) (+135/95)
2) 10 Hang DB Cleans (50/35)
3) 10 Burpees
4) 50′ DB FR Walking Lunge (50/35)
*RX+ one overhead, one in FR. switch @ 25′
@ 14:00 complete
12 Min AMRAP
– 10 Bench press
– 10 Hang DB Cleans
– 10 Burpees
– 50′ DB FR Walking Lunge
*RX+ one overhead, one in FR. switch @ 25′
Friday
A. 12 Min EMOM:
1-4) Hi-Hang Snatch X 3
5-8) Hang Snatch X 2
9-12) Snatch X 1
B. For Time:
10-20-30
– Back Squats (95/65) (135/95)
30-20-10
– T2B
Saturday Woolfeman Special
*8am and 9am classes
Sunday Open Gym
8:30am-10:30am