MONDAY, MAY 24th
A. 15:00-25:00
Every 2 minutes for 5 sets (10 minutes), complete...
3 Back Squats @80% (+ 5lbs from last week)
B. 5 Rounds for Time:
15 Pull-ups
25 Push-ups
35 Air Squats
Target Time: 15-20 minutes
Time Cap: 25 minutes
Scaling Option 1/ Masters RX
5 Rounds for Time:
12 Pull-ups (Banded)
20 Push-ups
25 Air Squats
Scaling Option 2
4 Rounds for Time:
10 Ring Rows
15 Box Push Ups
20 Air Squats
C. Mobility:
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
TUESDAY, MAY 25th
A. 18:00 Amrap
Teams of 2
2 rounds (each)
100m Shuttle Run (50m down/50m Back)
15 Kettlebell Swings (1.5/1)
10 Handstand Push-Ups
5 Burpee Box Get Overs (30/24)
* Partner 1 will complete 2 full rounds followed by Partner 2. 2 rounds each = 4 rounds total
Target number of Rounds (total): 12+
Minimum number Rounds before scaling: 10
Scaling option 1 (Masters 45+)
18:00 Amrap
2 rounds (each)
100m Shuttle Run (50m down/50m Back)
12 Kettlebell Swings (1/25)
8 Handstand Push-Ups
4 Burpee Box Get Overs (30/24)
Individual Option
4 sets
2 rounds
100m Shuttle Run (50m down/50m Back)
15 Kettlebell Swings (1.5/1)
10 Handstand Push-Ups
5 Burpee Box Get Overs (30/24)
rest 3:00 between sets -
B. 3 Rounds
5-8 Glute Ham Raises
10 Bulgarian Split Squat (each side)
10 Single Leg Barbell RDL's (each)
WEDNESDAY, MAY 26th
A. Every 2 minutes for 5 sets (10 minutes), complete...
3 Front Squats @80% ( + 5lbs from last week)
B. 15 min Amrap
30 Snatch (75/55)
30 Snatch (135/95)
30 Snatch (165/115)
Max Snatch (210/135)
* Athletes may Power or Squat
Target number of Reps: 90+
Minimum number reps before scaling: 75
Suggested Reps for weight
75/55: Touch and go looking to hit 10+ reps at a time.
135/95: Fast Singles completing 1 rep every 3-5 seconds
165/115: Smooth singles trying to complete a rep every 5-10 seconds
210/135: 1 rep every 20-30 seconds while being mindful of when to lift.
Scaling option 1 (Masters 45+)
15 min Amrap
30 Snatch (65/45)
30 Snatch (95/65)
30 Snatch (135/95)
Max Snatch (185/125)
Scaling Option 2 (Beginner)
For Time
30 Power Snatch (Bar)
20 Power Snatch (Little heavier)
10 Power Snatch (moderate weight)
5 Power Snatch (At a moderate/heavy weight)
C. 3 rounds
1 min plank hold
30 sec side plank (left/right)
30 flutter kicks (each side)
15 Russian Twists
THURSDAY, MAY 27th
A. Every 7:00 (3 sets)
18-14-10*
Calorie Row
Calorie Assault Bike
*15-12-9 calories for women
Target time each set: 4:30-5:30
Time cap each set: 6 minutes
Goal for both Machines and scaling points.
18/15 Cals: 60-75 seconds
14/12 Cals: 45-60 seconds
10/9 Cals: 30-45 seconds
Scaling option 1 (Masters 45+)
Every 7:00 (3 sets)
15-12-9
Calorie Row
Calorie Assault Bike
12-9-6 calories for women
Scaling Option 2 (Beginner)
Every 7:00 (3 sets)
1 min max Calorie Row
1 Min max Calorie Assault Bike
45 Second max Calorie Row
45 Second max Calorie Assault Bike
30 Second max Calorie Row
30 Second max Calorie Assault Bike
B. Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk:
- (1+1+1+1) x 3 working sets.
* Rest 60-90 secs between sets
* 65-75% build
FRIDAY, MAY 28th
A. Teams of 2
For Time:
100/75 Calorie Assault Bike
40 Sandbag Cleans (150/100) or Power Cleans (185/115)
- rest 5:00 -
For Time:
100/75 Calorie Row
100 Synchro Wall Balls (20/14)
* Split reps as desired *
* 10:00 Time Cap on each workout *
Target time:
Workout 1: 9-9:30
Workout 2: 8:30-9:15
Time cap: 10:00
Scaling option 1 (Masters 45+)
Teams of 2
For Time:
90/70 Calorie Assault Bike
40 Sandbag Cleans (100/70) or Power Cleans (185/125)
rest 5:00 -
For Time:
90/70 Calorie Row
100 Synchro Wall Balls (14/10)
Individual Option
50/40 Calorie Assault Bike
20 Sandbag Cleans (150/100) or Power Cleans (205/135)
rest 5:00 -
For Time:
50/40 Calorie Row
100 Wall Balls (20/14)
A. Teams of 2
For Time:
100/75 Calorie Assault Bike
40 Sandbag Cleans (150/100) or Power Cleans (185/115)
- rest 5:00 -
For Time:
100/75 Calorie Row
100 Synchro Wall Balls (20/14)
* Split reps as desired *
* 10:00 Time Cap on each workout *
Target time:
Workout 1: 9-9:30
Workout 2: 8:30-9:15
Time cap: 10:00
Scaling option 1 (Masters 45+)
Teams of 2
For Time:
90/70 Calorie Assault Bike
40 Sandbag Cleans (100/70) or Power Cleans (185/125)
rest 5:00 -
For Time:
90/70 Calorie Row
100 Synchro Wall Balls (14/10)
Individual Option
50/40 Calorie Assault Bike
20 Sandbag Cleans (150/100) or Power Cleans (205/135)
rest 5:00 -
For Time:
50/40 Calorie Row
100 Wall Balls (20/14)
B. For Quality, 10 minutes of work...
12:00 Amrap
6-12-18-24. . .
Dumbbell Bench Press (50s/35s)
50 Double Unders (After each set)
SATURDAY, MAY 29th
OPEN GYM ONLY 7am-12pm
SUNDAY, MAY 30th
OPEN GYM ONLY ONLY 2pm-5pm
MONDAY, MAY 31st
Memorial Day MURPH
GYM OPEN 7am - 12pm
HEATS running every hour all morning!
OFFICIAL Kids/Teens classes are 10:15-11:00 and 11:00-11:45