Tuesday, May 3, 2022


A. Take 15 minutes to complete 3 sets of the following

A1. Barbell on back split squat x10 reps/leg 95#/65#+

A2. DB bench Press @ 30X1 x12-15

A3. Strict pronated chin over bar hold accumulate 30-45 seconds

B. 3 sets for consistent reps

1 min Push Press @ 75#/55#

1 min air squats

1 min Kb swings @ 53#/35#

1 min push-ups

rest 1 minute between sets

152 views0 comments

Recent Posts

See All

***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