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...

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...