Endurance WOD (7:45am)
2 Rounds for Time:
1 Mile Run
20 Pull-ups
25 Burpees
30 Air Squats
*Pssst..Murph is coming!
1 Mile Run
20 Pull-ups
25 Burpees
30 Air Squats
*Pssst..Murph is coming!
16 Minute March Madness
16 Minute AMRAP of:
20 Push Press (75/55)
30/24 Calorie Row
40 Double Unders
20 Push Press (75/55)
30/24 Calorie Row
40 Double Unders
OHS Work
4 Rounds, Every 2 Minutes:
5 Overhead Squats
*Weight is athlete’s choice, build throughout
5 Overhead Squats
*Weight is athlete’s choice, build throughout
Pull & Jump
10 Minute AMRAP:
15 Pull-ups
20 Box Jumps
*At any point in the workout, accumulate 200′ sled push – can be split up
15 Pull-ups
20 Box Jumps
*At any point in the workout, accumulate 200′ sled push – can be split up
BMU Practice
15 Minutes:
Bar Muscle-Up Practice
Bar Muscle-Up Practice
Wednesday – Fight Gone Okay
3 Rounds for Reps
Minute 1 – Kettlebell Swings (50/35)
Minute 2 – Sit-ups
Minute 3 – Push-ups
Minute 4 – Calorie Row
Minute 5 – Rest
Minute 1 – Kettlebell Swings (50/35)
Minute 2 – Sit-ups
Minute 3 – Push-ups
Minute 4 – Calorie Row
Minute 5 – Rest
Tabata Sit-Ups
Tabata Sit-ups
8 Rounds
20 Seconds of work, 10 seconds of rest
8 Rounds
20 Seconds of work, 10 seconds of rest
Squat Snatch EMOM
8 Minutes:
Every Minute, on the Minute:
2 Squat Snatches @~75% of Squat Snatch 1RM
Every Minute, on the Minute:
2 Squat Snatches @~75% of Squat Snatch 1RM
Back Squat
Back Squat 5×3
*Up to 80%, build throughout
*Up to 80%, build throughout
Row 1000m
Row 1000m