Month: May 2020

5min AMRAP:
12/8 Cal AB
8 Bar Facing Burpees

*6min Rest

5min AMRAP:
12/8 Cal AB
8 Burpees to a 6″ Target

*Larger classes may stagger start

7×3 Deadlift (RPE 6)

8min Alt Tabata:
-Sit ups
-Arch body hold

Don’t forget to sign up for “Murph” heats for Monday!

5 sets of:
20/15 Cal AB
10 Deadlifts (225/155)
10 HSPU (May do kipping)

* 1-2mins rest as needed

1 set every 6mins for 36mins of:

700m Row Sprint

*Rest the remainder of the time window. Modify distance if you are unable to stay under 3mins per sprint

4×5 Backsquat (RPE 5-6)

10min AMRAP:

8 C2B Pullups
16 Front Rack Lunge (50/35-1DB)
8 Burpee Box Over (24/20)