May 27, 2018

Monday 052818

**1 Class at 9:15 AM**

Murph

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

Tuesday 052918

21-15-9

Sumo Dead Lift High Pulls

Kettlebell Swings

Air Squats

Wednesday 053018

Deadlifts 

5X7

AMRAP 17

250m Row

10 Deficit Push Ups

5 Front Squats (135/95)

Thursday 05...

May 21, 2018

Monday 052118

Midline

3 Rounds

50ft Walk Holding 2 Kbs 1 overhead 1 at waist 

20 weighted AbMat sit ups

1 Min plank

For Time:
10-9-8-7-6-5-4-3-2-1:
Clean and Jerks (115/80)
30 Double Unders After Each Set

Tuesday 052218

Strength

Strict Press

3X10

5 Rounds, On the 4:00:
30 Air Squ...

May 14, 2018

Monday  051418

Gymnastics/Midline

EMOM X 10

5 TTB + 10 L Sit

Conditioning

3 Rounds For Time:
10 Clean and Jerks (135/95)
400 Meter Run

Tuesday 051518

Strength

Build to a heavy set of 3

Deadlifts

Conditioning

AMRAP 15:
60 Double Unders 
30 Wallballs (20/14)
15 Deadlifts (245/165)

W...

May 6, 2018

Monday 050718

Back Squat

3X10

21-15-9:
Thrusters (95/65)
Pull-Ups

Tuesday 050818

Midline

2 Rounds

:45 Second Bar Hang

:30 Goblet Squat Hold

:20 Hand Stand Hold
:10 L Sit

For Time:
1 Mile Run
2,000 Meter Row
1 Mile Run

Wednesday 050918

AMRAP 5: 
Buy-In: 100 Double Unders 
12 Power...

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