Nick, Erik, Diana and Alex
EXTENDED WARMUP: EMOM x 10 MINUTES
MIN 1 – 3-5 Deadlifts*
MIN 2 – 3-5 Dips**
*Start Light and build past workout weight.
**Option for Bench, Box, or Rings.

AMRAP x 15 MINUTES:
35 Double Unders
10 Deadlifts (225/155)
35 Double Unders
15 Ring Dips
35 Double Unders
20 V-Ups

OPEN GYM 9:00am-11:00am

PART 1. 3 SETS*
800m Run
-Rest 2:00 b/t Sets-
*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.

PART 2. STRENGTH/FOR QUALITY*
50 Pull-Ups
100 Push-Ups***
150 Air Squats
*Partition any way to complete all 300 reps.
**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.
***Option to complete Knee Push-Ups or Push-Up to a Box.

Ken
PART 1. ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Bench Press

PART 2. ON A 10:00 RUNNING CLOCK…
Max Box Jumps (24/20)*
*Every 2:00, including 0:00 complete Burpees…
RND 1 (0:00) = 8/6
RND 2 (2:00) = 10/8
RND 3 (4:00) = 12/10
RND 4 (6:00) = 14/12
RND 5 (8:00) = 16/14

Barbell Class tonight 6:30pm-7:30pm

2 ROUNDS FOR TIME
1500/1250m Row
60 DB Farmer Alt. Lunges (50/35)
40 Toes to Bar

Maggie
PART 1. EVERY 2:00 x 5 SETS*
3 Deadlifts +2 Hang Power Cleans
*Start Light and build slightly past workout weight

PART 2. AMRAP x 15 MINUTES
25/20 Cal Bike
12 Deadlifts (205/145)
4 Hang Power Cleans

Laura and Nick
PART 1. ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Overhead Squat

PART 2. 5 ROUNDS FOR TIME
200m Run
10 Overhead Squats (135/95)

Ryan
PART 1. FOR TIME
75 Double Unders
45 Russian Swings (53/35)
45 Sit-Ups*
75 Double Unders
35 Russian Swings
35 Sit-Ups
75 Double Unders
25 Russian Swings
25 Sit-Ups
75 Double Unders
15 Russian Swings
15 Sit-Ups
*GHD Optional.

PART 2. EMOM x 9 MINUTES
MIN 1 – :45 KB Horn Curls
MIN 2 – :45 KB Upright Rows
MIN 3 – :45 Alt. KB Slides

OPEN GYM 9:00am-11:00am

ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex
1 Hang Power Clean+2 Front Squat+1 Hang Squat Clean

MURPH PREP: EMOM x 15 MINUTES*
MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups
MIN 2 – 10 Push-Ups**
MIN 3 – 20-30 Air Squats
*Simple volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.
**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.

CONDITIONING
4 SETS*: 400m Run
-Rest 1:30 b/t Sets-