Workouts

Friday 5/17

WARM UP

For completion:

400 meter run

10 pull ups

10 push ups

10 air squats

SKILL

N/A

WORKOUT OF THE DAY

Final “Murph Prep”

20 pull ups

40 push ups

60 air squats

800 meter run

30 pull ups

60 push ups

90 air squats

800 meter run

40 pull ups

80 push ups

120 air squats

1 mile run

*50:00 time cap.

Hybrid

SKILL

Hip mobility

*10:00 roll and stretch

WORKOUT

30:00 AMRAP:

10 calorie bike

10 burpees

400 meter run

*Add 5 calories and 5 burpees each round. Score total reps.

Thursday 5/16

WARM UP

5:00 run/bike/ski

3 rounds:

10 push ups

10 air squats

10 ring dips

10 meter walking lunge

SKILL

Bench/floor press

5 x 2

WORKOUT OF THE DAY

For time:

3-6-9-12

Front squats

Ring muscle ups

RX: (185/125)

55+: (155/105)

*15:00 time cap.

Hybrid

SKILL

Strict press technique

5 x 5

WORKOUT

5 x 500 meter ski

*1:00 rest between efforts. Score total time.

Wednesday 5/15

WARM UP

3 rounds:

10 ring swings

10 calorie bike

200 meter run

SKILL

Ring muscle up technique

*10:00 practice

WORKOUT OF THE DAY

3 rounds for time:

800 meter sandbag carry

1.5 mile bike

30 hollow rock to candlestick

*35:00 time cap.

Tuesday 5/14

WARM UP

3 x rolling 100 meter row

*Every meter +/- the target equals 2 muscle snatch + 2 snatch balance

SKILL

Snatch prep

*10:00 mobility and building weight

WORKOUT OF THE DAY

For time:

50 calorie row

9 snatches

50 calorie row

6 snatches

50 calorie row

3 snatches

RX: (165/115) (195/135) (225/155)

50+: (135/85) (155/105) (175/115)

*Increase weight after each completed row. 20:00 time cap.

Hybrid

SKILL

Deadlift technique

5 x 5

WORKOUT

21-15-9-15-21

Wall balls

Ring rows

Monday 5/13

WARM UP

EMOTM 9:00:

:30 jumping rope
10 kip swings + 10 push ups
10 broad jumps

SKILL

Overhead squat from the rack

5 x 3

WORKOUT OF THE DAY

20:00 AMRAP:

50 double unders

10 chest to bar pull ups

10 box jumps

10 strict HSPU

RX: (30/24)

*Scale double unders to 150 singles, chest to bar to hardest version of a pull up, and strict HSPU to piked push up or abmat. Score total reps completed.

Hybrid

SKILL

Sumo deadlift technique

5 x 5

WORKOUT

Complete 8 tabata rounds each exercise:

Double DB thrusters

Alternating DB snatch

DB goblet squat

Double DB devils press

Saturday 5/11

WARM UP

TBD

SKILL

N/A

WORKOUT OF THE DAY

Downtown Grand Opening Team Workout

For time in teams of 4:

1 mile farmer carry

150 pull ups

3 mile bike

150 deadlifts (135/95)

2k row

150 wall balls

1 mile medball carry