5/24/2021 - 5/30/2021

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