May 27 – June 2, 2019

“Murph”

1 mile Run

100 Pull ups

200 Push ups

300 Air Squats

1 mile Run

Power Snatch + Hang Power Snatch + OHS

Superset w/3 sets of 20 – 30 second HS hold

then,

2 RFT

300m Row

25 Russian KBS 70/53lbs

20 Alt KB Lunges

25 Russian KBS

300m Row

Rest 5min

Build to a 7RM Close Grip Bench Press 

Superset w/3 -4 sets 6 of Pendlay Rows

then,

15 min AMRAP

25ft HS Walking

25 ab mat sit ups

25 DUs

Front Squat

5-5-3-3-1-1-1

Superset w/3 Sets of 10 Light Cuban Presses

then,

For time:

10 – 8 – 6 – 4 – 2

Clean and Jerks 135/95lbs

*Row 10 cals after each set. The rep scheme will be 10 power clean, 10 cals, 8 power cleans, 10 cals etc. ending on the rower.

Push Press 3RM

Superset w/4 sets of 1 – 2 Rope climbs

then,

0:00 – 4:00

10 TTBs

30 Single Arm OH DB Lunges in place 50/35lbs

Burpees in the remaining time

4:00 – 6:00

Rest

6:00 – 10:00

20 TTB

20 Single Arm OH DB Lunges in place 50/35lbs

Burpees in the remaining time

10:00 – 12:00

Rest

12:00 – 16:00

30 TTB

10 Single Arm OH DB Lunges in place 50/35lbs

Burpees in the remaining time

*Score = Total Burpees

“Incredible Hulk” Partner Edition

AMRAP in 20 minutes

5 Deadlifts 

5 Hang Power Cleans 

5 Front Squats 

5 Push Press 

5 Back Squat 

Men: 115lbs

Women: 75lbs

*Partner 1 must perform all 25 reps before Partner 2 can begin. Partner will them alternate back and forth, completing a full round before their teammate can start on the next round.

25 min Partner AMRAP

10 Weighted box step overs 25/15lb plate

15 Ab mat sit ups

*While partner 1 is performing box step overs and sit ups, partner 2 will be rowing for calories. They’ll switch every 30 cals for guys and every 20 cals for girls. Score is total calories