Friday, 05.22.20

A. refresh in am for updates phases and warmups played following 7:30a zoom.

B. Zoom classes 7:30a , 12p and 5:30p

C. Memorial Day Murph is ON! 9a virtually through zoom. Let’s get a huge group going. We will have modifications for those with no pull-up bars, modified versions of the workout and team options.

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Warmup:

Warm up

2 rounds

:15 high knees

:15 butt kicks

:15 jumping jacks

:15 mountain climbers

:15 hollow hold

:15 superman hold

Into

2 rounds

10 air squats – 3 seconds down

10 Alt heel sweeps

10 Jumps side to side

10 jumps front to back

into,

2 rounds

5 step up/down burpees

5 v-ups

6 Jumping lunges

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Full Gym:

A. EMOM x 10

1 Power Clean + 2 Hang Power cleans + 3 Front Squats + 4 shoulder to overhead; 165/113

* Building on prior weeks, extending time. Weight should stay same if you have it correct for you prior.

B. Running clock

3 rds

20/15 cal bike

15 strict HSPU

10/7 bar muscle ups

*12 min cap

@ 13 min mark

Max OHS from rack in 7 minutes

@22 min mark

Amrap 8

3 squat cleans 225/153

60 double unders

9 ring dips

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Minimal Equip / Zoom:

A. 8 sets of 8 reps

Rest :30

Clean and jerks

*any implement you have. Bar, plate, db , kb etc

B. Amrap 12

10 alt jumping jumping lunges

10 strict / Kipping / strict press

10 alt renegade row

40 DU

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