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Monday 052520 Three classes 7:15AM, 8:30am, and 9:45AM WARM-UP AMRAP x 6 MINUTES 100m Run 3 Ring Rows or Jumping Pull-ups 3 Push-ups 6 Air Squats WORKOUT "MURPH" FOR TIME* 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run *If you have a 20# weighted vest, put it on! Reps for the BW movements can be completed in any sequence. (Score is Time) ***LOWER VOLUME VERSION*** FOR TIME* 1 Mile Run into... 10 ROUNDS 5 Pull Option** 10 Push-Ups 15 Squats into... 1 Mile Run *Mandatory break-up the reps into 10 rounds. No vest. **Options for Pull - Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub! *** You can also scale run in half as well! Tuesday 052620 WARM-UP FOR QUALITY @ MODERATE EFFORT (9 MIN CAP) 500m Row or 1500m Bike 2 ROUNDS 5 Bootstrappers 5 PVC Good Mornings 5 Inch Worms + Push-Up 2 ROUNDS 8 Barbell Good Mornings 8 Scap Push-Ups 8 Scap Pull-Ups 8 Tuck Ups 2 ROUNDS 10 RDLs w/ Barbell 10 Perfect Push-Ups 10 Kip Swings or Kip Swing + Knees-Up *After the Warm-up have your athletes grab a quick drink of water and then gather back together to go over the teaching of the Deadlift STRENGTH ON A 15:00 RUNNING CLOCK... Build to Heavy 3-Rep Deadlift (Score is Load) WORKOUT FOR TIME 30-20-10* Deadlift (245/165)|(165/110) Toes to Bar *50 Double Unders after each full set (Score is Time) Wednesday 052720 WARM-UP STRENGTH 5 SETS* 1 Push Press + 2 Push Jerk + 3 Split Jerks *Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor. (Score is Load) WORKOUT AMRAP x 10 MINUTES 6 Push Jerk (155/105)|(115/75) 15/12 Cal Row (Score is Rounds + Reps) OPTIONAL COOL DOWN FOR RECOVERY 5:00 Foam Rolling Upper Back / Shoulders (No Measure) Thursday 052820 3 Rounds of… 5/5 SA KB Sumo Deadlift 5/5 SA RKBS 10 Plank Transitions 10 Scap Pull Ups From here, go into a brief teaching session on the Rope Climbs... WORKOUT EMOM x 18 MINUTES MIN 1 -- :50 Max Reps of "KB Flow" (53/35)|(35/26)* MIN 2 -- :50 Max Reps of "BW Flow"** MIN 3 -- :50 Max Reps Strict Pull Ups *1 Rep of "KB Flow" is... 1 SA Russian Swing (L) 1 SA KB Hang Clean (L) 1 SA Russian Swing (R) 1 SA KB Hang Clean (R) **1 Rep of "BW Flow" is... 1 Air Squat 1 Step-Back to Plank 1 Sit-Thru (L) 1 Sit-Thru ® (Score is Reps) FINISHER 3 SETS 1:00 Max Cals on Bike 1:00 KB Plank Taps 1:00 Alt. V-Ups -Rest 1:00 b/t Sets- (Score is Lowest Cals on Bike) Friday 052920 Workout WARM-UP GENERAL WARM-UP (7:00) 2:00 on any monostructural piece (moderate!) INTO… 2 SETS 10 PVC Passes (straight arms and controlled) 10 PVC Snatch Balance (to ½ Squat Power) 10 PVC Back Back Squats (:02 pause in the bottom) 10 PVC Behind the Neck Presses (from the bottom of the last squat!) 20 PVC Hops (jump from side to side) STRENGTH ON A 20:00 RUNNING CLOCK... Build to 3RM Snatch* *Power or Full, Athlete Choice (Score is Load) BENCHMARK WORKOUT "ISABEL" FOR TIME 30 Power Snatch (135/95)|(95/65) *Last seen in 2018 (Score is Time)

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