**Remember to register for Murph. We’ll do the workout at 10am Monday, May 30th. If you want your shirt in time for the event, please register by Thursday, May 19th. https://themurphchallenge.com/register/** Warmup: ROM drills, dynamic stretches, junkyard dog Strength: Clean and Jerk Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: Every minute on more »

**Remember to register for Murph. We’ll do the workout at 10am Monday, May 30th. If you want your shirt in time for the event, please register by Thursday, May 19th. https://themurphchallenge.com/register/** Warmup: ROM Drills, dynamic stretches, 15 strict press with PVC, 400 m run Strength: Strict Press WU: 5/5/3 @ 40/50/60% of 1RM Work: 3/3/3+ more »

Warmup: ROM, dynamic stretches, 30 sec jumping jacks, high knees, butt kicks, 800m run WOD: 4 Rounds 25 burpees 20 jumping lunge 15 toe to bar 10 Handstand Pushups Cooldown: Roll out and stretch

Warmup: ROM drills, dynamic stretches, 15 Push press, 15 front squats, 15 thrusters with PVC or bar WOD: “Fran” 21-15-9 Thrusters (95/65#) Pullups Ab Circuit of choice. Work on skills in remaining time. Cooldown: roll out and stretch

Warmup: ROM drills, dynamic stretches, 10 Push Press, 10 push-ups, 400 m run Pick a station…. 2 minutes work at each station; 1 minute rest/transition 2 rounds Max calorie row Push Press or Push Jerk (75#/45#) Ball slams Sit ups Hand Release Push-ups 25m Shuttle Runs Cooldown: Roll out and stretch

Warmup: ROM Drills, dynamic stretches, Junkyard Dog, Burgener Warmup, with PVC: 10 Snatch Deadlift, 10 Snatch Pulls, 10 Muscle Snatch, 10 Snatch Balance Strength: Snatch Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 21-15-9 Overhead Squats* Overhead Floor Wipers* OHS – Get bar from ground to OH, perform designated # of more »

Warmup: ROM drills, dynamic stretches, 400m run, 15 Good mornings with bar Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3 + @ 70/80/90% 1 RM WOD: 20 Min AMRAP 10 KB Swings 10 Ring Dips 10 Burpees 100m sprint Cooldown: roll out and stretch

Warmup: ROM drills, dynamic stretches 30 4-ct Mountain climber 30 ski abs (ea side) WOD: For time Run to Warren park, around pond and back 100 Kettle bell Figure 8’s 100m Slam ball toss and Run 100 air squats 100m walking lunges Cooldown: roll out and stretch

Warmup:ROM, dynamic stretches, 30 sec of jumping jacks, high knees, butt kicks, 10 jumping pull-ups WOD: “Nicole” As many rounds as possible in 20 minutes of: Run 400 meters Max rep Pull-ups Note number of pull-ups completed for each round. Cool down: roll out and stretch.

Warmup: ROM drills, dynamic stretches, review Barbell Complex with PVC, 20 arm haulers, 20 squats WOD: 10 Rounds Barbell Complex + Burpees (Go directly from one lift to the next, finish with burpees) 6 reps of each: Deadlift Upright Row Squat Clean Front Squat Push Press Back Squat Burpee Girls – 45 – 65# Guys more »