May 24, 2022
05.24.22 Performance & Fitness Back Rack Reverse Lunge (4 Sets: 8 Reps) Coach’s Notes: Build to a heavier weight than 2 weeks ago. Wall Walks (4 Sets: 1:00 Max Reps)…
May 23, 2022
05.23.22 Performance Metcon (Time) 3 Rounds for time: 800m Run 5 Rounds: 5 Pull-ups 10 Push-ups 15 Air Squats Rest 2:00 Coach’s Notes: Last Murph prep workout. Record total time…
May 21, 2022
05.21.22 Performance & Fitness Metcon (2 Rounds for reps) With a partner: AMRAPx15:00 12/9 Calorie Ski 9 Toes to Bar Rest 3:00 AMRAPx15:00 12/9 Calorie C2 Bike 9 Box Jump…
May 20, 2022
05.20.22 Performance Squat Snatch + Hang Squat Snatch + OHS (1 Complex every 1:30 x 5 sets) Coach’s Notes: Heavier than 2 weeks ago. Leave some in the tank. We…
May 18, 2022
05.18.22 Performance & Fitness Metcon (AMRAP – Rounds and Reps) 4 Sets: AMRAPx5:00 55 Double-unders 11 Double DB Box Step-overs 5 Devil’ Press Rest 2:30 *Start from where you left…
May 19, 2022
05.19.22 Performance & Fitness Strict Press (4 sets: 8 Reps) Coach’s Notes: Keep the weight moderate. Single Arm DB Row (4 Sets: 8-10 reps each arm) Metcon 4 Sets not…
May 16, 2022
05.16.22 Performance Metcon (Time) 2 Rounds for time: 400m Run 30 Pull-ups 400m Run 60 Push-ups 400m Run 90 Air Squats Rest 5:00 Coach’s Notes: Move nice and steady through…
May 17, 2022
05.17.22 Performance & Fitness Back Squat (5 Sets: 1 rep) Coach’s Notes: Start at 75% and build to a heavy single for the day. If this feels tough today because…
May 14, 2022
05.14.22 Performance & Fitness Metcon (Time) For time with a partner: 200 Sit-ups 150 KBS (70/53) 100 Burpee Box Jump Overs (24/20) Coach’s Notes: One person works a time. Afterparty…
May 13, 2022
05.13.22 Performance & Fitness Power Clean + Push Jerk (5 Sets: 3 Reps) Coach’s Notes: These don’t need to be touch and go. Metcon (2 Rounds for reps) For Time:…
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