Weekly Announcements
1) Memorial Day Murph
This year will be performing Murph as a gym Monday May 31st
Only 1 class on Monday at 9am. Expect class to be around 1.5 hours long.
All are welcome. Please sign up for this class like any other class.
2) NO SUNDAY SKILLS on 5/30
Enjoy the Memorial Day Weekend. We will see you at Murph if you are in town on Monday.
Monday
A) In 9min Complete
2 Rounds
10 Scap Pullup
10 Goblet Reverse Lunge
10 Goblet Squat
Then...
400m
Then...
2 Rounds
12 Kips
12 Kb Squat Jumps
+
B) EMOM x 10min
Min 1: Constant # Kipping Pullups
Min 2: 2-3 Weighted Pullups
+
C) 5 Sets in 17min
1 Warm Up > 1 Building > 3 Heavy
3.3.3 Back Squat @ 3011
Rest 10sec on Re Rack
R~90s
+
D) 10min Emom
10 Wtd Front Rack Walking Lunges
TUESDAY
A) 8min Amrap
3/side BW TGU + Windmill
5 Yoga Push Ups
5 PVC PT
+
B) 5 Sets in 17min*
*1 heavy warmup set + 4 Hvy
2.2.1.1 Bench Press
*Rerack 8sec pause
R~90s
*Think about last weeks sets
+
C) 2 Sets
4min Amrap
8 Toes to Bar
8 Burpees
R1min
3min Amrap
8/side SA DB Push Press
10 RKBS (70/53)
R1min
WEDNESDAY
A) Every 10min x 4 Sets
Set 1
4 Rounds
200m Run
250/225m Row
Set 2
2 Rounds
500/450m Row
400m Run
Set 3 & 4
800m Run
1000m Row
THURSDAY
A) Bar Tech and Mobility
+
B) AMRAP 20min (115/75)
5 DL
5 HPC
5 Fr Sq
10 Push Press
5 Back Squat
FRIDAY
A) 3 Sets
30sec Bodyweight Hip Bridge Hold
30sec Superman Hold
30sec Plank
+
B) Every 3min x 4sets
12 Cyclist Goblet Sq @30x0
~R45s
15 DB Frog Pumps
~R45s
+
C) Every 3min x 4sets
6 Dual KB Frog RDL
~R30s
12/leg Split Stance Bbell Hip Bridge
~R45s
+
D) 3 sets:
15 Banded Russian KBS
20 Walking Lunge
21/17 Calorie Bike or Row
rest walk 2mins
SATURDAY
A) 16min Clock:
Row Continuously @ moderate pace
*At the 4, 8, 12, and 16min mark get off the
rower and complete:
4 Box Push Deficit Push Ups
6 Tuck Ups
8 Archer Push Ups 4/arm
16 Banded Tricep Push Down
+
B) 16min Clock:
Bike or Ski or Jump rope Continuously @ moderate pace
*At the 4, 8, 12, and 16min mark get off the
bike and complete:
4 Strict Knees to Elbows
8 Archer Ring Rows 4/arm
16 Banded Bicep Curls
NO SUNDAY SKILLS on 5/30
Enjoy the Memorial Day Weekend. We will see you at Murph if you are in town on Monday