May 27, 2019

Monday 052719

Two Classes

8:30AM & 9:30AM

Murph

1 Mile Run
100 Push Ups

200 Push Ups

300 Air Squats

1 Mile Run

*Break up the Pull Ups/Push Ups/Air Squats however you see.

Recommended 20 Rounds of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

Tuesday 052819

Recovery Workout

AMRAP X 30

15/...

May 19, 2019

Monday 052019

Workout

5 Rounds For Time

400m Run

12 Hang Squat Cleans (135/95)I(95/65)

Abs Finisher

3 Sets

15 Power Pike-Ups

30 Russian Twists

-Rest as needed b/t sets-


Tuesday 052119

Strength/Skill

5X3 

Weighted Strict Pull-Ups

Workout

EMOM X 21

Min 1 - 200m Row (:50)

Min 2 - 15 Box...

May 13, 2019

Monday 051319

AMRAP X 25

400m Run

25/20 Cal Row/Bike

20 Barbell Good Mornings

15 Strict Sit Ups

Suns out, Guns Out

3 Sets for Max Reps

DB Deficit Push-Ups

DB Bent Over Row

DB Hammer Curl

_Rest as Needed b/t sets-

Tuesday 051419

Strength/Skill

On a 15:00 Running Clock...

Build to Set...

May 5, 2019

Monday 050619

EMOM X 10

Min 1 - 2 Strict Muscle Ups or 5 False Grip Ring Pull Ups

Min 2 - :45 Double Under or Triple under practice

Workout

50 Walking Lunges

50 Knee to Elbow

100 Double Unders

5 Muscle Ups

40 Walking Lunges

40 Knee to Elbows

80 Double Under

10 Muscle Ups

30 Walking...

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