Month: April 2019

MURPH SHIRT ORDER CLICK HERE 7 Min AMRAP 25 Double Unders (50 Singles) 10 Burpees 15 ABMAT Sit Ups 3 min rest 5 Rounds, NOT

MURPH SHIRT ORDER CLICK HERE Deadlifts, 8×3, every 90s Controlled tempo (2-1-3) 24 min, ladder intervals 1 Pull Up (add 1 every round) 2 Push

MURPH SHIRT ORDER CLICK HERE EMOM, 5 rounds (10 min) Min 1: 3 Back Squats 75-85% Min 2: 8 DB Strict Presses 7RFT, 15 min

  MURPH SHIRT ORDER CLICK HERE MURPH SHIRT ORDER CLICK HERE

Complex Hang Squat Clean + Front Squst + S2O + S2O = 1 7×1, every 90 sec 4RFT, 12 min cap 1 Rope Climb (fb

Back Squats, 6×3, 75-85% every 2 min 24 min AMRAP 7 Kip Swings 7 HRPU 7 DL (225/155) RUN 2 Laps (indoor mod) Row 500/400

40 min Death By: Exercise 1: 2/1 Bike Cal (add 2/1 each min) Exercise 2: 1 Snatch (70%) (add 1 every min) Exercise 3: 5

Min 1: Bentover Row, 5×5 Min 2: Strict HSPU, 5×5 For 10 min Progressive Overload For Time/Ladder 25 min on the clock 50 Burpees then

Front Squats, every 2:30 10-8-6-4-2 Start at 50% Progressive Overload AMAP With 2 minutes on the clock 10 DB Bench Press (or floor press) 50s/30s