Warmup: 3 Rounds of
20 banded pull downs (with band)
10 pullups
20 air squats
10 pushups
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Back Squat 10! with 200 meter row immediately after each set
*weights are taken from the floor
*each set must be done unbroken
*athletes should try and increase load each round
*workout is not for time!
Warmup: 10 mins of
30 second bar hang
3 HSPU's
6 power snatches
200 meter row
12 ring pushups
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2 Rounds for time:
1000 meter row
50 Thursters 45/35#
30 Pullups
Rest 10 minutes
20 Snatches for time 165/95#
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Amnesty - pick a workout you may have missed during the week or work on a skill
*Sunday Funday - 7 am everyone is welcome!
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Memorial Day!
Murph
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Warmup: 8 Rounds
3 floor presses
5 T2B or Wall
7 GHD Situps
100 meter row
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20 Min AMRAP:
1 Bar Muscle Up
7 Power cleans 135/95#
7 Burpees
14 DU's
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Endurance: Meet at ECC @ 6 am
Coach Joe Special
Warmup: 10 mins of
10 ring push ups
10 OH bar lunges
2 laps around the gym
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3 Rounds for time
30 Cal Row
30 Box Jumps 24/20"
30 Wall Balls
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Back Squat: OTMx12 minutes
3 back Squats @ 125% BW