Thursday, 8-25-16
Strength:
Bench Press
6X3
24 min EMOM
Min 1- 10-20 Push Ups
Min 2- 15-20 KBS 53-35
Min 3- 20-30 Good Mornings
Min 4- 30-40 Med Ball twists
Strength:
Bench Press
6X3
24 min EMOM
Min 1- 10-20 Push Ups
Min 2- 15-20 KBS 53-35
Min 3- 20-30 Good Mornings
Min 4- 30-40 Med Ball twists
Strength: Push Press – 3 Rep Max TnG 6 Rounds of :40s on / :20s off at each station: Station 1 – Row for Calories Station 2 – Burpees Station 3 – Kettlebell Swings (53/35)
Strength: 5min EMOM 3 Back Squats @ 75% 5min EMOM 5 Back Squats @ 65% 5min EMOM 10 Back Squats FAST 15-12-9-6-3 reps for time of: T2B Clean and jerk 135/95 Push-up
Set 1: 10 Bar Hops 20 Calorie Row 30 Push Ups 40 Sit Ups 50 Squats rest 1 min Set 2: 20 Cal Row 30 Push Ups 40 Sit Ups 50 Squats 10 Bar Hops rest 1 min Set 3: 30 Push Ups 40 Sit Ups 50 Squats 10 Bar Hops 20 Cal Row…
5 Min EMOM 8 Strict Press *Stay light* For time- 100′ Single Arm OH Walking Lunges 50/35 80 KBS 53/35 70 DB Snatch 50/35 60 T2B 50 Pull Up 400m Run *25 min*
Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! Murph 5-26 With a partner complete: 37 Min AMRAP- 200 Cal Row 150 Walking…
MURPH TIMES: 8AM, 9:30AM, 11 AM. 20 PERSON CAP PER CLASS. SIGN UP SHEETS AT THE FRONT DESK BBQ @ 1:30!! Need a head count. STRENGTH: THRUSTERS 5X3 @ 80% 4 RFT 20 OVER HEAD LUNGES 95#/65# 20 LATERAL OVER BAR BURPEES 20 T2B 20 MOUNTAIN CLIMBERS