A Little Push & Pull

5 Sets For Quality:
1 Tempo Push-up (5s Down, 5s Up
15 Hand Release Push-ups (broken up as needed)
*Rest at least 90s
Max Set Strict Pull-ups
*Rest at least 90s

*Score = Total pull-ups. Add any scales to notes (banded pull-ups, knee push-ups, etc)

Murph Prep Begins Today!

Woot woot! Leading up to Memorial Day Murph, we will be focused on running, air squats, push-ups, and pull-ups on Mondays & Thursdays

Partner Friday Grind

– Rx –
1 Mile Partner Run Buy-in

Then 5 Rounds of:
30 Partner Med Ball Sit-ups (20/14)
20 Deadlifts (225/155)
20 Lunges
20 Push-ups
*Outside of run & sit-ups, 1 partner working at a time

– Level 2 –
1 Mile Partner Run Buy-in

Then 5 Rounds of:
30 Partner Med Ball Sit-ups (14/10)
20 Deadlifts (155/105)
20 Lunges
20 Push-ups (knees as needed)
*Outside of run & sit-ups, 1 partner working at a time

– Level 1 –
1 Mile Partner Run Buy-in

Then 5 Rounds of:
20 Partner Med Ball Sit-ups (14/10)
20 Deadlifts (95/65)
20 Lunges
20 Knee/Box Push-ups
*Outside of run & sit-ups, 1 partner working at a time

Interval Tuesday

– Rx –
10 Rounds, Every 3:00:
30 Double Unders
10 Toes-to-Bar
15 Step-ups (24/20)
*Rest remainder of 3:00

– Level 2 –
10 Rounds, Every 3:00:
30 Double Unders
10 Toes-Near-Bar
15 Step-ups (20/16)
*Rest remainder of 3:00

– Level 1 –
10 Rounds, Every 3:00:
30 Single Unders
10 PVC V-ups
15 Step-ups
*Rest remainder of 3:00

A Familiar Partner Friday

– Rx –
20 Minute Partner AMRAP of:
55 Deadlifts (225/155 lb)
55 Front Squats (95/65)
55 Calorie Row
55 Burpees
*1 partner working at a time, switch however you’d like
*For teams of 3 in odd number classes, 1 partner mirrors another’s reps

– Level 2 –
20 Minute Partner AMRAP of:
55 Deadlifts (185/125 lb)
55 Front Squats (75/55)
55 Calorie Row
55 Burpees
*1 partner working at a time, switch however you’d like
*For teams of 3 in odd number classes, 1 partner mirrors another’s reps

– Level 1 –
20 Minute Partner AMRAP of:
55 Deadlifts (95/65 lb)
55 Air Squats
55 Calorie Row
55 Burpees
*1 partner working at a time, switch however you’d like
*For teams of 3 in odd number classes, 1 partner mirrors another’s reps

A Little Chipper

– Rx –
For Time:
2k/1600 Meter Row
50 Push Press (95/65)
100 Kettlebell Swings (50/35)
150 Air Squats

– Level 2 –
For Time:
2k/1600 Meter Row
50 Push Press (75/55)
100 Kettlebell Swings (40/30)
100 Air Squats

– Level 1 –
For Time:
1600/1200 Meter Row
50 Push Press (45/35)
100 Kettlebell Swings (25/15)
100 Air Squats

Four Round Monday

– Rx –
4 Rounds For Time:
20 Wall Balls (20/14)
10 Power Cleans (95/65)
15 Sit-ups

– Level 2 –
4 Rounds For Time:
20 Wall Balls (14/10)
10 Power Cleans (75/55)
15 Sit-ups

– Level 1 –
4 Rounds For Time:
15 Wall Balls (10/6)
15 KBS
15 Sit-ups

Back Squat 5×2

Back Squat for load:
#1: 2 reps @ 65%
#2: 2 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 80%
#5: 2 reps @ 85%

GM Partners For Health WOD

2 Rounds, 5:00 AMRAP:
10 Air/Box Squats
10 Ring Rows
100′ Waiter Carry
20 Speed Steps
*Rest 3:00 between rounds, pick up where you left off

FGB Style Thursday

– Rx –
5 Rounds for reps:
Minute 1 – Calorie Row
Minute 2 – Push Press (45/35)
Minute 3 – Box Step-ups (24/20)
Minute 4 – Hang Kettlebell Snatch (50/35)
Minute 5 – Rest

– Level 2 –
5 Rounds for reps:
Minute 1 – Calorie Row
Minute 2 – Push Press (35/25)
Minute 3 – Box Step-ups (20/16)
Minute 4 – Hang Kettlebell Snatch (40/30)
Minute 5 – Rest

– Level 1 –
5 Rounds for reps:
Minute 1 – Calorie Row
Minute 2 – Push Press (35/15)
Minute 3 – Box Step-ups
Minute 4 – Kettlebell Swings (25/15)
Minute 5 – Rest

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