Monday
Main Class

“Murph”

RX
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Or

Scaled
800m Run
50 Pull Ups
100 Push Ups
150 Squats
800m Run

Tuesday
Main Class

A. Strength 

E3MOM 4×10 [email protected]/70%

Deadlift Warm Up:
3 Rounds
10 Banded Good Mornings
10 Alt Lunges 
10 Russian KB Swings
10 Alt Lunges

B. Conditioning

AMRAP 20
In Pairs
I Go You Go Relay
12 KB [email protected]/24kg
12 Over Box [email protected]/20″
12/9 Calorie Row

Coaches Notes:
Person one completes all 3 movements then tags partner, rinse and repeat.

Move quick, earn the rest!

Wednesday
Main Class

Strength 

E3MOM 5×4 Front [email protected]%

Front Squat Warm Up:
2 Rounds
Empty Bar
5 – Front Squat, slow down, fast up
5 – Front Squat, slow down, 2 second pause at the bottom, fast up
5 – Front Squat, slow down, half way up, back to the bottom, fast up
(Rest 30 seconds between rounds)

B. Conditioning

Phil is back and it’s his Birthday

For Time
“Double Celebration”
In Pairs
6 Rounds
400m Run – Together
20 Squat [email protected]/40kg
20 Over Bar Burpee
Score = Time

Thursday
Main Class

A. Strength 

E3MOM 4×8 Bench [email protected]/75%

B. Conditioning

For Time:
Buy In: 100 Double Unders
30-20-10
[email protected]/35kg
T2B
Buy Out: 100 Double Unders
Score = Time

Friday
Main Class

A. Conditioning

For Time:
3 Rounds
Row 250/200m
24 KB [email protected]/16kg
12 Down Ups
Score = Time

Rest 10 minutes

For Time:
3 Rounds
15/12 Calorie Assault Bike or Ski Erg
15 KB Push [email protected]/16kg
15 [email protected]/20lbs
Score = Time

Saturday
Main Class

For Time:
10-1
[email protected]/100kg
Strict HSPUs
Bar Muscle Ups
Over Bar Burpee
Score = Time

Sunday
Main Class

For Time:
50 Calorie Row
40 Pull-Ups
30 [email protected]/40kg
20 Pistols (1 rep = both legs)
10 Ring Muscle Ups
Score = Time

Conditioning

TUESDAY

For Time:
30-20-10
Down Ups
Russian KB [email protected]/24kg
[email protected]/6kg
Alt Goblet [email protected]/24kg
Score = Time 

WEDNESDAY/THURSDAY

AMRAP 30
In Pairs
100 Double Unders (split)
20 Press Ups
30 Synchronised Air Squats
400m Run (together)
500m Row (split)

FRIDAY

EMOM 40
1 – 15/12 Calorie Assault Bike
2 – 15/12 Calorie Ski Erg
3 – 15/12 Calorie Row
4 – Rest