Intervals – Snatch & Grind

8 Rounds, Every 3 Minutes:
3 Power Snatches @75-80% of 1RM
10 Bar Facing Burpees
10 Wall Ball Weighted Sit-ups (20/14)
*Rest remainder of 3 minutes
*Score is total reps

Make Up MURPH

If you couldn’t be here Monday, today is a great day to complete murph during class. Log time on Monday.

A Fun, Long Wednesday

With 30 Minutes on the clock:
1k Row & 1k Run Buy-in

With Remaining time,
AMRAP of:
10 Handstand Push-ups
10 Box Jumps (24/20)
10 Toes-to-Bar

What Do You Do After Mhrph?..

10 Rounds For Time:
25 Double Unders
15 Sit-ups
10 Alternating Dumbbell Snatch (35/25)
*Rest 1 minute after each round
Rx+ 50/35

Not Bad For A Friday!

4 Rounds, 3 Minute AMRAP of:
10 Dumbbell Cleans (athlete’s choice)
10 Burpees
10 V-ups
20 Double Unders
*Rest 90s between rounds, pick up where you left off

2 Miles + Some Fun

2 Miles For Time:
*Every 3 minutes, on the minute, 8 burpees.

*Grab a buddy or 2 and a stopwatch, and get after it!

10x Intervals!!

10 Rounds, 3:00:
10 Wall Balls (24/20)
8 Toes-to-Bar
5 Deadlifts (185/135)

Rx+ 225/185, 12 Wall Balls, & 10 Toes-to-bar

Score is total reps – 230/270 possible

Clean, Twist, And Shout

3 Rounds, 4 Minute AMRAP
10 Power Cleans (95/65)
20 Russian Twists (45/25 lb plate)
10 KB Overhead Lunges (35/25)
*Rest 2 minutes between rounds, pick up where you left off

Rx+ 135/95 barbell & 50/35 lunges

Run 8x400m

Run 8x400m

*Rest 1:1 – If your 400m takes 2:00, rest 2:00 before beginning the next round.
*Use phone or stopwatch to keep track of times & rest
*Score is 400 meter separately

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