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...

E2M x 5 5 Back Squats @ 70% or increase from last time if 7 or more  reps on last set *Max reps, up to 10 on last set   Teams of 2: 40 Bear Complexes 75/55 30 Bear Complexes 95/65 20 Bear Complexes 115/75 10 Bear Complexes 135/95...

E2M x 5 5 Front Squats @ 70% or increase from last time if 7 or more  reps on last set *Max reps, up to 10 on last set   For Time:   21 Deadlifts 225/155 3 Rounds of “Cindy” 15 Deadlifts 225/155 2 Rounds of “Cindy” 9 Deadlifts 225/155 1 Rounds of “Cindy” *1 Round...

E2M x 5 5 Bench Press *Start at ~55% of 1RM *Try to increase weight each set   :14 AMRAP 50 Double unders 25 KB Swings 53/35 10 HSPU   Accessory work: 3-4 “Compound sets”: 10 GHD Sit ups 20 Russian twists 30 second plank or Front Leaning Rest (on rings) “FLR” *Rest as needed between sets   7pm Oly:  Snatch...

E2M x 5 5 Back Squats @ 70% or increase from last week if 7 or more  reps on last set *Max reps, up to 10 on last set   21-15-9 DB Box Step overs 40/25 (24/20) T2B   Accessory work: 3-4 x Supersets of: 8-10 (SSRDL) Split Stance Romanian Deadlift (each leg) 10-15 Weighted Sit...

E2M x 2 Trap-3 Raises 8L+8R *Go for quality of movement instead of heavier weight   E2M x 5 5 Bench Press *Start at ~55% of 1RM *Try to increase weight each set   For time: 10 Burpees over Bar 20 Thrusters 95/65 30 Calorie Air Bike *5 minute Time Cap *This is a sprint *Thrusters should be unbroken or...

For Time: 200m Run 21 Hang Power Cleans 400m Run 15 Hang Power Cleans 800m Run 9 Hang Power Cleans RX = 155/105   Accessory work: 3-4 “Compound sets”: 10 BB Roll outs 20 Russian twists 30 second plank or Front Leaning Rest (on rings) “FLR” *Rest as needed between sets...