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Archive | May, 2018

Thursday May 31, 2018

Workout of the Day:
18-15-12-9-6-3 reps for time of:
Overhead Squats 95/65
Lateral Burpees over the Bar

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Wednesday May 30, 2018

Workout of the Day:
Back Squat: 5-5-5-5-5 (build to a heavy set of 5)
Then:
Four Rounds for Time:
Run 400 Meters
15 Hand-release Push-Ups
20 Pull-Ups

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Tuesday May 29, 2018

Workout of the Day:
“DT”
Five Rounds for Time:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

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Monday May 28, 2018

Workout of the Day:
Every minute on the minute for 8 minutes alternate between the following:
Even Minute: 3 Touch & Go Power Snatches
Odd Minute: 10 Wall Balls
AMRAP in 15 minutes of:
15 Hang Power Snatches 75/55
15 Box Jumps 24/20
15 Wallballs 20/14
15 Weighted Step-ups

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Saturday May 26, 2018

Workout of the Day:
In teams of two, with one partner working at a time, complete the below for time:
“Team Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*If it is raining teams can row 1600 meters in the beginning and at the end.

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Friday May 25, 2018

Workout of the Day:
For time:
Row 1000 meters
45 Deadlifts 205/135
100 Sit-ups
100 Double unders

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Thursday May 24, 2018

Workout of the Day:
For time:
20 Toes-to-Bar
25 Kettlebell Swings (53/35)
15 Burpees
16 Toes-to-Bar
20 Kettlebell Swings (53/35)
12 Burpees
12 Toes to Bar
15 Kettlebell Swings (53/35)
9 Burpees
8 Toes-to-Bar
10 Kettlebell Swings (53/35)
6 Burpees
4 Toes-to-Bar
5 Kettlebell Swings (53/35)
3 Burpees

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Wednesday May 23, 2018

Workout of the Day:
Shoulder Press 3-3-3-3-3 @ 70-75% of 1RM
4 Rounds for Time:
Run 400 meters
6 Power Cleans (185/125)
25 Push-ups

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Tuesday May 22, 2018

Workout of the Day:
For Time:

9-6-3
Squat Snatch (135/95)
Muscle-Ups

-rest 3 minutes-

12-9-6
Hang Squat Snatch (115/75)
Chest-to-Bar Pull-Ups

-rest 3- minutes-

15-12-9
Power Snatch (95/65)
Pull-Ups

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Monday May 21, 2018

Reminder: Our Holiday Hours for today will be OPEN GYM 8am to 10am only.
Workout of the Day:
3 Rounds for time:
Run 800 Meters
30 Wall Balls 20/14
15 Burpees

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