by cR055 | Jul 3, 2019 | Uncategorized
Monday A. 3 Sets: – 1-2 Rope Climbs (legless if possible) Rest 30s – AMRAP UB Supinated Pullups Rest 30s – 10-12 Body Rows (bar in rack, feet on bench) Rest as needed between sets B. For Time (15 min cap): 10-9-8….1 – Bar Facing Burpees...
by cR055 | Jun 23, 2019 | Uncategorized
Monday A. Every 90s for 4 sets (6 mins) – Front Squat X 3 (match load to last week) Rest until 6:00 B. Every 90s for 4 sets (6 mins) – Back Squat X 5 (match load to last week) C. For Time (20 min Cap): – 75 Thrusters (75/55) (+95/65) By Method of: 2...
by cR055 | Jun 17, 2019 | Uncategorized
Monday A. Every 2 mins for 6 (3 sets) – Front Squat X 3 (add 10-20lbs to last week) Rest until 8:00 B. Every 2 mins for 6 (3 sets) – Back Squat X 5 @ (add 10-20lbs to last week) C. 12 Min AMRAP: – 10 Squat Cleans (95/65) (+135/95) – 15 Box...
by cR055 | Jun 9, 2019 | Uncategorized
Monday A. Every 2 mins for 6 (3 sets) – Front Squat X 3 @ 80% of last weeks “heavy 1” Rest until 10:00 B. Every 2 mins for 6 (3 sets) – Back Squat X 5 @ 75% of last weeks “heavy 1” C. 4 Sets (can alternate w/ partner): – 5 Squat Cleans (135/95)...
by cR055 | Jun 2, 2019 | Uncategorized
Monday “Memorial Day Murph” *Only a 7:30am and 9am class! Make sure to arrive a bit early to warm up 🙂 SOLO Version: For Time: – 1 Mile Run – 100 Pullups – 200 Pushups – 300 Air Squats – 1 Mile Run *20/14# weight vest may be worn...
by cR055 | May 26, 2019 | Uncategorized
Monday A. 4 Sets for max reps: 6 Min AMRAP – 400m Run (buy in) Then, w/ remaining time AMRAP: – 5 Pullups (RX+=10) – 10/7 Pushups (RX+=20/14) – 15 Air Squats (RX+=30) Rest 3 mins *pick up where you left off from the previous round **RX+ wears a...
