Tuesday, June 1, 2021
A. EMOM.12 min
Min 1: 5 devils press 50/h, 35/h
Min 2: barbell good mornings x 10 95,65
Min 3: row 15/10 cal
B. 4 min
3-6-9
Hang power cleans 135,95
Burpees over the bar
In remaining time AMRAP double unders
Rest 1 min x 3 sets
A. EMOM.12 min
Min 1: 5 devils press 50/h, 35/h
Min 2: barbell good mornings x 10 95,65
Min 3: row 15/10 cal
B. 4 min
3-6-9
Hang power cleans 135,95
Burpees over the bar
In remaining time AMRAP double unders
Rest 1 min x 3 sets
***We will be doing Murph on a Monday, May 30. We will be running 3 heats. 8am, 8:45am and 9:30am. There will be no afternoon classes. Please make sure you scale this workout appropriately. Do not hes
A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60 seconds (scale with band or ring rows if needed) A3. Side Plank 30 s
A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the day B. 14 minute AMRAP 27 Wall ball 20#/14# 21 Kb swings @ 53#/35