EMOM x 30 1:  10m Shuttle Runs 2:  Ab mat sit ups 3:  Row 4:  Russian twists 5:  Bike 6:  V-ups *40 seconds of work/20 seconds transitions   Accessory work: 5 minutes of double under practice   7pm Oly:   E2M x 3 2 Clean & jerk  @ 70% E2M x 3 Clean pull  @ 85% of clean E2M x 5 3 Back squat...

E2M x 4 20 Skater Lunges   4 rounds: 6 KB TGU - 53/35 12 Box Jumps 24/20   Accessory work: 3-4 sets: 8 Split Stance Romanian Deadlifts (SSRDL) 20 Banded Glute Bridges   7pm Oly: E2M x 3 2 Snatch @ 70% E2M x 3 3 Snatch Pulls @ 85% of 1RM Snatch E2M x 5 3 Front Squat @ 75% Accessory work: Weighted...

Athletes Choose 1 From Each Section: Powerlifting 1RM Deadlift 1RM Bench Press 1RM Back Squat   Gymnastics Max Ring dip Max Weight Ring dip Max Pull up Max Weight Pull up Max Height Box jump   Conditioning :1 Max Calorie Bike 500m Row for time 100 Double unders for time   Accessory work: Choose another Gymnastic exercise from the list...

EMOMx20 1: Rope Climb 2: Burpee 3: Sit up 4: Double unders *40 seconds work/20 seconds rest   Accessory work: 3 Rounds 40 Banded Glute bridges 80ft Banded side steps   + Movement Vault + Crossover Symmetry   7pm Oly: C&J...

For Time: 400m Run 40 Russian KB Swings 53/35 40 DB Push Press 40/25 40 Russian KB Swings 53/35 400m Run   :5 Rest   For Time: 200m Run 20 Russian KB Swings 53/35 20 DB Push Press 40/25 20 Russian KB Swings 53/35 200m Run   Accessory work: 3-4 “Compound sets”: 10 GHD Sit ups 20 Russian twists 30 second plank or Front Leaning...

Athletes Choose 1 From Each Section: Olympic Weightlifting: 1RM Snatch 1RM Clean 1RM Clean & Jerk   Gymnastics/Core: Max GHD Sit ups Max GHD Hip extensions Max Handstand hold Max HSPU   Conditioning: :1 Max Calorie Bike 500m Row For Time 100 Double unders for time   Accessory work: Choose another Gymnastic exercise from the list   7pm Oly:  Test the one you didn’t do...

7, 8 & 9am class only.   BBQ/pool party to follow at Coach Mike’s house.  Show up and workout to get the address :)   “MURPH” 1 Mile Run 100 Pull ups 200 Push ups 300 Squats 1 Mile Run   *Partition the reps as needed *Wear a 20# weight vest if you have one *There are many...