06032019

Warm Up

15-12-9

Synchro Burpee

Synchro Air Squat

A. Power Clean and Jerk to Max

then 4 sets of 5 deadlifts + 1 power clean and jerk at 80%

B. Class

C. with a partner/team if on a team or indi if indi

Waterfall Entry for teams: this will help for timing and strategy if there is waterfall entry at NCC

120 Double Unders

400 m run

40 Wallballs 20/14

30 Pullups

20 Burpees

10 muscle ups(teams actually do 15 but share reps once both arrive here. First person can begin working)

D. If time…

3 sets 15 hollow rocks+15 Ghd situps

06012019

Warm up: 12 min(2 rounds)

2 min bike

2 min row

2 min bar facing burpee

A. 10 minutes Same gender pairs find 

 2 touch n go Squat clean to max

B. 5 min AMRAP(immediately following A)

M/F pairs (none working partner holds bar in front rack)

2 touch n go squat cleans 225/155

C. 30 minutes 

1 min max d ball over the shoulder 100/70

1 min alt sledge hammer

1 min assault bike for cal

1 min kb sdhp 70/53

1 min single arm thruster 50/35

1 min plate ground to ovhd

1 min medball twist

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05312019

Warm up: 3x

Hip circle x 1 min

Bear crawl x 1 min

A. 

3 rounds

15/12 cal bike(reset bike each round)

3 right arm Db snatch 100/70

3 left arm Db snatch 100/70

Right into 

3 rounds

15/12 cal bike(reset bike each round)

3/2 legless rope climb

B. Class

C. 

21-15-9

Bar facing burpee

Run 400

052819

warm up:

3 minute emom: 10 burpee box jump overs

rest 2 minutes

2 min emom: 12 bbjo

A. Snatch to max

B. Snatch work from yesterday

C. Class workout

D. 2 back squats emom x 20 minute. No belt unless injured. Record top set.

05272019

Murph

and if you have time

Set Up 3 barbells

3 rounds

3 snatches 155/105

3 snatches 165/115

3 Snatches 185/125

Rest 2 min