6/7/2021-6/13/2021

Monday 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) *add 5-10lbs from last week B. For Time: (12 Cap) – 50/40 Cal AB – 50 DB Box Step ups (50/35) to 24/20 – 50 Box Jumps (24/20) Tuesday...

5/31/2021-6/6/2021

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: –...

5/24/2021-5/30/2021

Monday A. Find 1RM Back Squat B. 10 AMRAP: -0-5:00: Max Wall Balls (20/14) -5:00-10:00 Max Cals Row Tuesday A. Find 1RM Strict Press B. For Time: – 75 KB Swings (53/35) – 50 Burpee to 6” target – 75 KB Swings (53/35) *Compare scores to 4/6 Wednesday...

5/17/2021-5/23/2021

Monday A. 2 Sets: – Back Squat X 15-20 @ 65-70% of last week’s numbers B. 2-3 Sets: – 50’ 2KB FR Walking Lunge Into – 50’ 2KB Farmer Carry Lunge Into: – 50’ BW Walking lunge C. 3 Sets: 5 Min AMRAP: – 400m Run Then, AMRAP: – 10...

5/10/2021-5/16/2021

Monday A. 2-3 Super Sets: 5-4-3-2-1 – Bench Press @ 31X1 (increase from last week) – Deadlifts (add weight to last week) B. 2-3 Sets: – Hack Squats X 10-12 @ 31X1 + 10 DB Death March (each) * https://youtu.be/hR8J9BJ6jQ8 – 10 DB Bench + 10 DB...