Warmup: ROM, dynamic stretches, 30 sit-ups, 5 minutes jump rope EMOM for 10 minutes: Odd: 12 Knees to Elbow Even: 22 Back Extensions then: Death by Double unders (x4 singles) Sit ups Ten the first minute, go up by 3 every minute on the minute. Keep going until you can no longer get your reps more »
CONTINUE READING**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 »
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 PVC clean pulls, 10 Front squats, 5 jerks Strength: Clean + Jerk 5/5/3 @ 40/50/60% 1 RM 3/3/3+ @ 70/80/90% 1 RM WOD: Every minute on the minute for 5 minutes each exercise: 5 Ring Pull-ups, or ring rows 10 Knees to Elbows 15 Hand release pushups 20 Back more »
CONTINUE READINGWarmup: ROM, dynamic stretches, 10 jumping squats, 15 sit ups, 20 supermans WOD: 5 rounds for time of: 25 kettlebell swings (53/35) 25 GHD sit-ups 25 back extensions 25 knees-to-elbows Cooldown: hip flexor and piriformis stretches, roll out
CONTINUE READINGWarmup: ROM drills, dynamic stretches, 10 PVC clean pulls, 10 Front squats Strength: De-load Squat Clean + Jerk 5/5/5@ 40/50/60% 1 RM WOD: Every minute on the minute for 5 minutes each exercise: 5 Ring Pull-ups 10 Knees to Elbows 15 Hand release pushups 20 Back Extensions Finish with 100 4-ct flutter kicks Cooldown: roll more »
CONTINUE READINGWarmup: ROM drills, Burgener warmup, junkyard dog Strength: De-load Squat Clean 5/5/5@ 40/50/60% 1 RM no max reps WOD: Every minute on the minute for 5 minutes each exercise: 5 Ring Pull-ups 10 Knees to Elbows 15 Hand release pushups 20 Back Extensions Finish with 100 4-ct flutter kicks
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