Monday
A. Memorial Day Murph
For Time:
– 1 Mile Run
– 100 Pullups
– 200 Pushups
– 300 Air Squats
– 1 Mile Run
*The recommended method is to complete the full Mile runs, and split the work into 20 rounds of 5 pullups/10 pushups/15 air squats!!
Partner Murph
– 1 Mile Run (both run full mile, or split 4x400m)
Then, until 40:00
AMRAP Alt. Rounds (or until 20 rnds is achieved)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Then:
– 1 Mile Run (both run full mile, or split 4x400m)
Tuesday
Complete w/ a partner:
A. 3 Sets:
5 Min AMRAP:
– 40/30 Cals Row
– AMRAP Cals AB
Rest 60s
5 Min AMRAP:
– 40/30 Cals Ski
– AMRAP Cals AB
Rest 60s
Wednesday
A. 10 Min EMOM
1-3) 5 TnG Power Snatch
4-6) 4 TnG Power Snatch
7-10) 3 TnG Power Snatch
B. For Time:
– 150 DUs
5 Rounds:
– 10 Thrusters (75/55) (+95/65)
– 10 Box Jump Overs (24/20)
Then:
– 150 DUs
Thursday
A. 10 min EMOM
1) Max HSPU (+strict)
2) Rest
B) 20 Min AMRAP w/ partner:
10-20-30-40..
– Bench Press (95/65) (+135/95)
– Cals Row (F Cals 8-16-24-32…..)
Friday
A. 10 Min EMOM
1-3) 5 TnG Power Cleans
4-6) 4 TnG Power Cleans
7-10) 3 TnG Power Cleans
B. 13 Min AMRAP
1) For Time:
10-20-30
– Back Squats (95/65) (135/95)
30-20-10
– T2B
w/ remaining time
2) Max BF Burpees
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am