Getting Started

April 18th

1. Warm-up
10 Minute Steady Run
then
Floss Shoulders and Hips

2. Strength
Back Squat
5×2 @90%+

3. Gymnastics
21-15-9
Chest to bar pull-ups
Bike for calories
Sit-ups

4. Accessory
Sandbag/D-Ball
“Grace”
30 Clean and Jerks 100/70lbs

April 17th

1. Warm-up
3 Rounds:
:30 Handstand Hold
Row 250m
10 Kipping Ring Dips

2. Strength
Power Clean to Push Jerk
Touch and Go
5×5

3. Gymnastics
AMRAP 6 Minutes
5 Deficit (4″) Handstand Push-Ups
25 Double Unders

4. Accessory
Hip Extensions
3×25
Rest as needed

April 13th

Throwdown @630 pm.  Be there!!!!

Workout #1

-9min to establish
-5 rep max front squat from the ground
(Combined weight for both people=score)

Workout #2a and 2b “Half MURPH”

-Run ½ a mile
-50 Pull-ups
-100 Push-ups
-150 Air Squats
-Run ½ a mile

There will be 2 scores to this workout. The first score will be the time it takes you to complete the first ½ mile. The second score is your overall time it takes to complete the workout. One person is allowed to work at a time and you may split the reps up however you like.

April 11th

1. Warm-up
10 Minute Steady Bike

2. Strength
Back Squat
5×3 @80%

3. Conditioning
4 Rounds:
Bike 1mile
15 Toes to Bar
15 Kettlebell Swings 70/53lbs

April 10th

1. Warm-up
3 Rounds:
:60 Goblet Squat Hold
Run 200m
10 Strict Pull Ups

2. Strength
Squat Clean
EMOM for 12 Minutes
1 Rep at 70-80%

3. Met-Con
For Time:
Run 800m
30 Deadlift 275/185lbs
30 Ring Dips
30 Box Jump Overs 30/24″
Run 800m

April 9th

1. Warm-up
Row 2k

2. Strength
Zero Bounce Deadlift 4×4
@70-80% of 1RM

3. Conditioning
4 Rounds:
40/24 Calories on Bike
Run 800m
Rest 2:00

April 6th

1. Warm-up
3 Steady Rounds:
12 Hang Cleans 115/75lbs
18 Push Ups
24/18 Calorie Ski

2. Lift
Find 1RM Power Clean

3. Conditioning
3 Rounds:
10 Power Snatch 135/95lbs
20/12 Calories on Bike
30 Wallballs 20/14lbs