Week of Workouts

MONDAY, JULY 13th

HAPPY BIRTHDAY CALEB BROWN, MATT LAYTON, WILL TUMLIN, SUSAN PEYRET, and STEVE COOK

A. 15:00-40:00

5 rounds for time:

7 Devil’s Press (50s/35s)

49 Double Unders

-12 minute time cap-

@15:00 to 25:00

B.

In 10 minutes, find a 2 RM Squat Clean

C. 40:00-60:00

3 sets

10 Windshield wipers (floor)

10/10 Bent Over DB Row

TUESDAY, JULY 14th

HAPPY BIRTHDAY MIKE SULKEY

A. 15:00-25:00

Deadlift 5 x 3

* Begin at 50-60% of 1RM, building weight with each set (End with a heavy 3 rep. Do not attempt a 3 rep max). Ideally this should be heavier then heavy 5 but go by feel.

-New set every 2 minutes-

B. 25:00-45:00

8 sets

300/250m Row (Ski ERG or Bike ERG or AirRunner)

-Rest 1 minute between sets -

* Target time: 60-75 seconds

* Time cap: 90 seconds

C. 45:00-60:00

3 sets

10-12 Dumbbell curls (each side)

15 Russian Twist (each...

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MONDAY, JULY 6th

HAPPY BIRTHDAY CRYSTAL MOORE

A. 5x5 Front Squat

* Begin at 50% of 1RM, building weight with each set (End with a heavy 5 rep. Do not attempt a 5 rep max)

-New set every 2 minutes-

B. 3 rounds for time:

30/20 Calorie Row

30 Dumbbell Snatch (50/35)

Target time: 8-10 minutes

Time cap: 15 minutes

*Goal should be to finish around :90 seconds for each row.

Scaling option

3 rounds

20/15 Calorie Row

20 Dumbbell Snatch (35/20)

Mobility:

2 min couch stretch (each side)

1 min quad smash w/ barbell (each side)

TUESDAY, JULY 7th

A. 15:00-45:00

5 rounds for Reps:

1 minute Max Calorie Standing Bike Erg (OR Assault Bike)

1 minute Max Burpees

1 minute Max Abmat Sit Ups

1 minute Max Double Unders

1 minute Rest

Target number of Reps each round: 120-150

Minimum number reps before scaling: 80

* Goal for each set to stay...

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MONDAY, JUNE 29th

HAPPY BIRTHDAY JOHN THOMAS

A.

3 sets (Every 10 minutes)

15/12 Calorie Row

15 Burpee over Rower (parallel)

12/9 Cal. Row

12 Burpee over Rower

9/6 Cal. Row

9 Burpee over Rower

B.

3-5 sets

10 Goblet Squats

20 Seated Banded Rows

TUESDAY, JUNE 30th

HAPPY BIRTHDAY ZAC MORGAN

A.

7 rounds for time:

3 Squat Snatch (165/115)

12 Toes to Bar

B.

3 sets

1 minute Handstand Hold

15 Hip Extensions

12 Russian Plate Twist (each side)

WEDNESDAY, JULY 1st

HAPPY BIRTHDAY TENA SIMMONS and TAYLOR ADCOCK

A.

For Time:

50ft Front Rack Dumbbell Lunge (50s/35s)

50 Push Ups

50ft Front Rack Dumbbell Lunge (50s/35s)

40 Push Ups

50ft Front Rack Dumbbell Lunge (50s/35s)

30 Push Ups

50ft Front Rack Dumbbell Lunge (50s/35s)

20...

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MONDAY, JUNE 22nd

HAPPY BIRTHDAY MARY SCALF, ROB CUSHMAN, and JEAN HESSON

A.

10 rounds for time:

15 Wall Balls (20/14)

3 Power Snatch (155/105)

B.

3 sets:

10 Strict T2B

15/15 Bulgarian Split Squat

60 sec Handstand Hold

TUESDAY, JUNE 23rd

A.

7minute AMRAP:

3-6-9-12. . .

Chest to Bar

HSPU

Box Jump Overs (24/20)

@ 10:00

Heavy 3 Rep Back Squat

- 10 minutes -

B.

3 sets

3 turkish getups (each side)

15 Hip Extensions

20 Cossack squats

WEDNESDAY, JUNE 24th

HAPPY BIRTHDAY JOHN BAKER

A.

8 sets, each for time:

Every 4 minutes...

200m/175m row

5 Clean and Jerk (155/105)

10 Bar Facing Burpee

B.

3 sets

20 Single Arm Alt. DB Bench

20 DB Bent Over Rows

THURSDAY, JUNE 25th

...

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MONDAY, JUNE 15th

HAPPY BIRTHDAY LISA WALKER, JEAN PAUL CANO, and MATT JENKINS

A.

Every 3 minutes (10 sets):

200m Sprint

10 Burpee Box Jump Over

(24/20")

*2 Minute Cap each round

B.

Mobility:

-2min Roll feet out with lacrosse ball

-2min Couch stretch

TUESDAY, JUNE 16th

HAPPY BIRTHDAY LISA VANDENCAMP and ANNE LOVE

A.

10 minute AMRAP:

20/15 cal. Assault Bike

5 Squat Cleans (185/125)

- Rest 5:00 b/t sets -

@15:00

Heavy Single Front Squat

*10 minutes

WEDNESDAY, JUNE 17th

A.

TABATA Row (20 rounds)

:20 ON, :10 OFF

*Scored by total meters

@15:00

15 minute AMRAP:

10 Strict Pull Ups

20 Push Ups

30 Air Squats

B.

3 sets:

20 Banded Pull Aparts

15 Hip Extensions

10 Sotts Press

THURSDAY, JUNE 18th

A.

5 Rounds for...

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MONDAY, JUNE 8th

HAPPY BIRTHDAY COURTNEY RIVERA

A. 20:00 - 50:00

2 Rounds for Time:

100 Double Unders (200 SU)

25 Thrusters (75/55lbs)

25 Bar Facing Burpees

Rest 5 minutes

For Time:

200 Double Unders (400 SU)

50 Thrusters (75/55lbs)

50 Bar Facing Burpees

Target Time Workout 1: 8:00

Target Time Workout 2: 10:00

Time Cap (Both): 12:00

The Scaling aim is for athletes to move the barbell comfortably in bigger sets of 10+. Scale weight and reps to maintain the stimulus.

Scaling Option

2 Rounds

60 Double Unders (120 SU)

25 Thrusters (45/35)

15 Burpees

Rest 5:00 -

For Time:

120 Double Unders (240 SU)

50 Thrusters (45/35)

30 Burpees

B. 50:00-60:00

3 sets

30 Sec Dead Hang (pull up bar)

10 Single Arm Bent over row (R&L) (light to moderate weight)

TUESDAY, JUNE 9th

A. 15:00 - 45:00

For Time:

1000m Row

30 Sand Ball...

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MONDAY, JUNE 1st

HAPPY BIRTHDAY JESS HENDERSON

A.

2 Sets

3 rounds

24 Wall Balls (20/14)

12 T2B

6 Power Cleans (185/125)

Rest 5:00

B.

3 sets

30-60sec Handstand Hold

15/15 Single Leg Glute Bridge

30 Single Leg Banded Hamstring Curls (L&R)

TUESDAY, JUNE 2nd

A.

3 sets

8min Amrap

1000m/800m Row Buy In

- Into -

2-4-6-8-10. . .

DB Box Step Up

M- 50s/24’’

F-35s/20’’

Push Ups

2:00 b/t sets

B.

3 sets

30-60sec Plank (elbows)

15 Barbell Bent Over Rows

10 Banded Upright Row

2:00 b/t sets

WEDNESDAY, JUNE 3rd

A.

Every 3 mins (30 mins)

AMRAP 2:00

12 Bar Facing Burpees

Max Reps step back lunge 95/65

@35:00

For Time:

800m Run

B.

-2min Couch stretch (each leg)

-2min Barbell Hamstring/Calf smash (each leg)

...

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MONDAY, MAY 25th

HAPPY MEMORIAL DAY!

MURPH HEAT start times at 7am, 8am, 9am, and 10am today!

HAPPY BIRTHDAY JARED GRAY and LAUREN STEIN

For Time:

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

*With a 20 lb Vest or Body Armor

Partitioned MURPH:

1 mile Run

20 rounds of :

5 Pull-ups

10 Push-ups

15 Air Squats

1 mile Run

Optional MURPH:

800m Run

10 rounds of :

5 Pull-ups

10 Push-ups

15 Air Squats

800m Run

Optional MURPH"

4 Rounds of:

400m Run

2 Cycles of...

5 Pull-ups

10 Push-ups

15 Air Squats

TUESDAY, MAY 26th

HAPPY BIRTHDAY STACEY CLINARD and MARIELA GUEVARA

A. 12:00-18:00

On the minute for 6 minutes:

Station 1 – Supine Ring Rows x 6 reps @ 2111 (easy to moderate level)

Station 2 – Reverse Snow Angels x 12 reps @...

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MONDAY, MAY 18th

HAPPY BIRTHDAY DAVID TOPPING

A.

3 Rounds for Time:

15 Box Step Ups (50/35lbs)

3 Rope Climbs (15')

Rest 3 minutes...

3 Rounds for Time:

15 Reverse Lunges (50/35lbs)

15 Toes to Bar

Rest 3 minutes...

3 Rounds for Time:

15 "A" Jump Squats (50/35lbs - goblet hold)

20/15 Push-ups

Goal: 5-7 minutes per set

Scale: 10-15 reps, RC Prog

At Home: 20 Step Ups + 9 Bent Over rows per arm/ 20 Rev Lunge + 15 Tuc Ups or V-Ups/ 20 Jump squats + 20 push-ups

B.

3 Rounds for Quality:

Pigeon Pose x 2minutes + Hollow body hold X 1minute

TUESDAY, MAY 19th

HAPPY BIRTHDAY ADAM BELL and DANNY ALLEN

A.

For Time:

100m Row + 10 Clean and Jerk (95/65lbs)

200m Row + 9 Clean and Jerk (115/75lbs)

300m Row + 8 Clean and Jerk (125/85lbs)

400m Row + 7 Clean and Jerk (135/95lbs)

500m Row + 6 Clean and Jerk (145/105lbs)

600m Row + 5 Clean and...

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MONDAY, MAY 11th

AMRAP 15 minutes, alternating rounds with partner:

12/8 Cal Bike or Row or Ski

8 Snatch (95/65lbs)

8 Bent Over Rows (95/65lbs)

Scale: by load, 8/5 Cals on erg, 5 reps,

Goal: 5 rounds per partner (90 sec per round)

At Home: 8 burpees + 8 jump squats + 8 db bent over rows ea arm (or use odd object)

TUESDAY, MAY 12th

For Time:

40 Wall Ball (20/14lbs)

20 Toes to Bar

30 Wall Ball

15 Toes to Bar

20 Wall Ball

10 Toes to Bar

10 Wall Ball

5 Toes to Bar

Scale: same # WB as t2b, sub V-up or Tuc Up for t2b

Goal: < 8 minutes

At Home: sub db thruster + v-up or tuc up for t2b

WEDNESDAY, MAY 13th

5 Rounds for Time:

Run 200m OR Row 200m

20 Kettlebell Swings (53/35lbs)

15 Ring Dips

Scale: 100m + 10 kbs + 7 dips

Goal: < 15 minutes (3min rounds or less)

At Home: use db (or odd object) swing + chair dips

...

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