Monday
(9am Class)
*gym will open & close for Murph
“Murph”
For Time
-1 Mile Run
-100 Pull-Ups
-200 Push-Ups
-300 Air Squats
-1 Mile Run
*wear a vest or body armor if you have it
*partition gymnastics reps as you see fit
Tuesday
4 Rounds
-2:00 AirBike @ Comfortable Pace
-2:00 Foam Roll
…
4 Rounds
-2:00 Row @ Comfortable Pace
-2:00 Choice Mobility
+
[15:00 Clock]
-15s Side Plank / side
-20s Hollow Hold
-5 Blackburns
-15s Supine Torso Twist / way
Wednesday
Deadlift (12,9,6,4,2)
*go every 2:30
*build each set
*start moderate, end heavy
+
“WD40”
AMRAP 12:00
-12 Calorie AirBike
-12 DB Power Clean 50/35’s
-12 A Jump 12″
+
EMOM 8:00
1) Frog Stretch
2) Seated Biceps
Thursday
Every 2:30 x 5 Sets:
-10 Thrusters
*start moderate & build to heavy set
*from the rack
+
4 Rounds for Time
-2 Wall Walk
-4 Bench Press 155/95lb
-6 Strict Pull-Ups
-8 Box Jumps 24/20″
*compare to 3.29.23
Friday
A1. 3 Point DB Row (4 x 8-12ea)
A2. Turkish Get-Up (4 x 2ea)
B. Bulgarian Split Squat (3 x 10ea)
*goblet weighted – moderate
C. Every 2:00 x 6 Sets:
1) Choice Hanging Gymnastics Practice
2) Choice Inversion Gymnastics Practice
+
“Sylvester Stallone”
AMRAP 5:00
Buy-In: 15 Burpees over Bar
-1…2…3… Snatch 155/105lb
-5 Ring Dip*
*Rx+ = At Top of High Rings
Saturday
(Community Day)
Fueled By The PB&J Bar
*10am Class – Bring a Friend
Team of 3 WOD
“Jericho”
For Time // Waterfall Style
5 Rounds
-10 DB Snatch 50/35lb
-8 Goblet Step-Ups 53/35lb, 20″
-200m Row
5 Rounds
-6/6 DB Push Press 50/35lb
-12 Russian KB Swings 53/35lb
-200m Row
Vegetables
At Any Point This Week
Accumulate; as you see fit
-6 Turkish Get-Up / arm; moderate
-30 Hanging Leg Raises
-60 Banded Face Pulls
-120 Seated Banded Hamstring Curls
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.