WORKOUTS 4/29-5/4

MURPH is coming! What y’all think about this years shirts?!

MONDAY

Gymnastics

Strict Pull Ups

Score Reps

EMOM 7

Unbroken Reps

8-6-4-2-4-6-8

Metcon

AMRAP 12

Score Rounds and Reps

12 Hand release push up

12 25′ Shuttle Runs

12 Wall balls 20/14

12 25′ Shuttle Runs

TUESDAY

Metcon

Score Rounds and Reps

EMOM 20

Max Pistols

Max Slam ball 30/20

Max Calories

Rest

WEDNESDAY

Weightlifting

6×8
Start at 60%
Add 3%
Rest 3 Min

After every set of DL perform 12-15 BandedTricep extensions

THURSDAY

OPEN GYM OR

Weightlifting

7×5
AHAP
Rest 2 Mins

Metcon

Score Checkmark

5 Rounds for Completion

12/10 Row/Ski 10/8 Bike Cals

10 KB Bicep curls

10 Kettlebell Swings 53/35

FRIDAY

Metcon

Score Reps

2 Min. Max Power Snatches 95/65

Rest 1 Min.

2 Min. Max Front Squats

Rest 1 Min

2 Min. Max Push Press

Rest 1 Min

2 Min Max FR Stat. Lunges

Conditioning

800M Run- Wear a vest

TC 6

SATURDAY

OPEN GYM 8:15am- Skill & Strength only

TEAM WOD 9:15am

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