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7/2/18-7/7/18

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Monday
Strength
Back Squat
8R@70%, 4r@90%, 2R@110%, 4r@90%, 8R@70%

Conditioning
“NO2”
AMRAP 8
1-2-3-4-5…
Alt DB Clean and Jerks
Burpee Over DB 50/35

Tuesday
Strength
EMOM 10
E: 5 Strict Chest 2 Bar pull ups
O: 5 HSPU

Conditioning
5 Knuckle Shuffle
Teams of 2
Partner A
AMRAP 8
3-6-9…
Hang Power Snatch 65/45
Box Jump 24/20
(MEANWHILE)
PARTNER B
AMRAP 8
10 OH Plate Lunges
10 Deadlift 185/135 (Scale 135/95)
..
REST 2MIN SWITCH

WEDNESDAY
GYM CLOSED
HAPPY BIRTHDAY AMERICA!!

Thursday
Strength
A1 3×15 Neutral Grip DB Bench Press
A2 3×15 BB Curls

Conditioning
“Run It Back”
5 RFT
10 Strict Press 95/65
15 Front Squats
20yd Rev Bear Crawl
Run 400m

Friday
Strength
🍑🍑🍑
3×15 Band Good Morning
3×15 KB Sumo Deadlift
3×15 Single Leg Hip bridges

Conditioning
“MINUTE MAN”
21-15-9
Power Clean 135/95
Ring Dips

SATURDAY
RUN 5K @ OYSTER CREEK PARK

6/25/18-6/30/18

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Monday
Strength
Back Squat
8R@65%, 4r@85%, 2R@105%, 4r@85%, 8R@65%

Conditioning
“Blue Chips”
AFAP
Run 800m
100 Russian KB Swings 53/35
50 WB Shots 20/14
25 Burpees Over KB

Tuesday
Strength
4×10 Landmine Presses ea Arm

Conditioning
“Wax On Wax Off”
21-15-9
DB Cleans ea Arm 50/35
Pull Ups
<THEN>
9-15-21
DB Snatches ea Arm
Ring Push Ups

Wednesday
Strength
5 Min Find Heavy 1 Rep Clean
<THEN>
1 Clean every 20s|10 Min

Conditioning
“Push It 2 The Limit”
AMRAP15
30 Doubles
15 Push Press 75/55

Core
“Cowboy Abs”
3 Rounds
25 Toe-Touches w/plate
50 Russian Twists
10 Plate V-Ups
Rest 40s

Thursday
Strength
A1)3×15 Close Grip Bench Press
A2)3×15 Floor DB Skull Crushers

Conditioning
“TrIsabel”
Teams of 2
90 Snatches 135/95
*E3M Partner 200m Run

Friday
Strength
Sexy Back
A1)4×10 BB Shrugs
A2)4×10 Wide Grip Pull Ups
A3)4×10 WTD Superman
A4)4×10 Seated Band Rows

Conditioning
“Double Dragon”
EMOM12
Min 1)5 Deadlifts + 8 Lateral B.O.B.
Min 2)60 yd Sled Drag 90/60

Saturday
Strength
4×8 Front Squat
4x20yd SB Lunge

Conditioning
“Burger King”
Have it your way. Pick any movement with the following raps
100
75
50
75
100

6/18/18-6/23/18

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Monday
Strength
Back Squat
8R@60%, 4r@80%, 2R@100%, 4r@80%, 8R@60%
Based on 5RM

Cond.
“Totally Krossed Out”
21-15-9
Deadlift 225/155
Box Jump 30/24

Tuesday
Strength
A1)3×8 Pull Ups
A2)3×12 Hammer Curls

Cond.
“Arm Pump”
AMRAP 25
Run 400m
15 DB Snatches EA Arm
10 Single Arm Renegade Rows Ea Arm
20 H.R. Push Ups

Wednesday
Speed
5×5 Behind The Neck Push Jerk

Cond.
“Annie”
50-40-30-20-10
Double Unders [Scale 3:1 Singles]
Situps

Thursday
Strength
3 Position Bench Press [Upper Mid Lower]
5-4-3-2-1 [5 Reps in each position, then 4, etc]
4-3-2-1
3-2-1
2-1
1

The weight stays constant for the entire session

Cond.
“Quicksilver”
18min
Run 1mi w/plate
AMRAP w/time left Plate burpees

Friday
Strength
A1)3×10 Romanian Deadlift
A2)3×10 Bent Over DB Row
A3)3×10 Russian Split Squats ea Leg

Cond.
“Black Mamba”
Min 1: GOAT
Min 2: 45s Snatches
Min 3: 45s Bar Facing Burpees

Saturday
Cond.
“Helen +2”
Teams of 2
5RDS
Run 400m Together
21 KBs 53/35
12 Pull Ups

Bodywork
Bi/Tri Gauntlet
THEN
200 Mountain Climbers

6/11/18-6/16/18

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Monday
Strength
30 Min
Find 5RM Back Squat

Cond.
“Graffiti Style”
AMRAP 8
10 Alt DB Snatches 50/35
10 Lateral Burpees Over DB
15 Double Unders

Tuesday
Strength (Post Cond)
3×8 Single Arm Arnold Press

Cond.
“Power Up”
For Time
15-12-9-6-3
Power Clean 155/105
Toes-2-Bar

Wednesday
Strength
3×10 Single Arm Ring Row ea Arm

Cond.
“Race Against Time”
150 KB Swings 53/35
Run 200m Every 3 Min

Thursday
Strength/Speed
3 Position Clean
1 Tall Man Clean + 1 Power Position Clean + 1 Clean

Cond.
“Fury Road”
10 Rounds
20yd Sled SPRINTS @ 1/2 Bodyweight @80% Speed

Glute Work
3x
A1)15 Banded Hip Hinges
A2)12-16 Box Pistols

Friday
Cond.
“On The Run Pt. 2”
AFAP
21-15-9-6-3
Alt DB Clean 70/50
WB Shots

Core Cash Out
3 Min Wtd Plank
15 V-Ups Everytime You Break

STRONGMAN SATURDAYS!
Yoke Carry 101
We will learn the technique and safety tips on how to carry a yoke properly.

Grip
5RDs|E2min
50m Pinch Grip Plate Carry

Trunk
50 Wtd Superman

BRING LIFTING BELT and WRIST WRAPS

6/4/18-6/9/18

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Monday
Strength
4×8 Back Squat

Conditioning
“Double Or Nothing”
For Time
100 Double Unders
50 Ring Dips
50 Alt DB Snatches 50/35
50 H.R. Push Ups
100 Double Unders

Tuesday
Strength
3×12 Neutral Grip DB Bench Press

Conditioning
“Heavyweight”
5 RFT
5 Power Cleans @ 75% BW
Run 400m

Wednesday
“Junk Yard”
2 Rounds|2 Minutes @ EA Station
Station 1
Partner Tire Flip 700/250

Station 2
AMRAP 2 Min
Partner A)30 Battle Rope Turns
Partner B)Burpees
Switch
Repeat

Station 3
Slam Ball

Station 4
Man Makers

Station 5
Max Height WB Shots 20/14
–REST 2 Min After All 5 Stations Completed–

Thursday
Strength
“Bodywork”
A1)3×8 Floorless Deadlifts
A2)20yd Plate Lunge

B1)3×12 Bent Over BB Row
B2)3×10 Inverted Row

C1)4×20 BB Curl
C2)4×20 Band Tricep Ext

Conditioning
800m Farmers Walk

Friday
“Hit It And Quit It”
25 min Clock
Run 800m
50 Thrusters 45
30 Pull Ups
WITH REMAINING TIME
Find 2RM Hang Power Snatch

Saturday
Strength
4×8 Alt Front Shoulder Press + Behind Neck Shoulder Press

Conditioning
“Erector Pump”
50-40-30-20-10
Russian KB Swings 70/53
HR Push Ups

Cashout
400m SB Run
100V-Ups

5/21/18-5/26/18

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Monday
Strength
4×8 Back Squat

Cond.
Teams of 2
15-12-9-6-3
Bench Press Ea 155/105
400m Run Together

Tuesday
Strength
Superset
4×12 Romanian Deadlift
4×12 Bent Over BB Row

Cond.
3 Rounds | 2 min at each Station
Burpee Pull Ups
KB Swings
Renegade Rows
Rest 1 Min

Wednesday
Cond.
4RFT
6 Squat Cleans 155/105
14 Box Jumps 24/20
20yd Bear Crawl
20yd Rev Bear Crawl

Strength
Find 3rep Clean

Thursday
Strength
3RDS|E3M
Max Strict Press + Max Push Press

Cond.
AMRAP12
30 Double Unders
12 Alt DB Cleans 70/50

Friday – Educator Happy Hour WOD
AMRAP15
20 Shoulder Taps
10 Plate G-2-O
10 Plate Burpees
Run 100m
__
2 Min Plate Curl Challenge
2 Min Russian Twist Challenge

Saturday
GYM CLOSED
SEE YOU AT MURPH ON MONDAY 930A!

5/14/18-5/19/18

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Monday
Cond.
Giza
1->5->1
Deadlift 135/95
Burpees
1->5->1
Hang Clean 135/95
Burpees
1->5->1
Shoulder-2-Overhead 135/95
Burpees

Strength
Find Heavy 2 Rep Clean

Tuesday
Strength
A1)3×10 Decline 3s Tempo Bench
A2)3×10 Dips

Cond.
Acetone Strikes Back
30 Alt DB Snatches 50/35
20yd Walking Lunge
5 DB Thrusters ea Arm

20 Alt DB Snatches
20yd Walking Lunge
10 DB Thrusters ea Arm

10 Alt DB Snatches
20yd Walking Lunge
15 DB Thrusters ea Arm

Wedenesday
Strength
4×6 Hang Snatch Grip High Pulls

Cond.
3RFT
Run 600m
25 Clean & Jerks 75/55
15 Max Height WB Shots 20/14

Thursday
Strength
Front Squat 5×5

Cond.
21-15-9
Deadlift 225/150
Pull Ups

Freestyle Friday
Strength
-YOU CALL IT-

Cond.
AMRAP18
3 Movements You Call IT

Saturday
Strength
20 Min
Find 3RM Hang Power Snatch

Cond.
100 Double Unders
80 Situps
60 Push Ups
40 KB Swings
20 T2B

5/7/18-5/12/18

By: 0

Monday
Cond.
5RFT
10 Front Squats 135/95
Run 400m
15 BBJO

Strength Post
Find Heavy 3 Rep Clean

Tuesday
Strength
A1)5×4 Stone-2-Shoulder
A2)5×4 3s Negative Pull Up

Cond.
AMRAP 17
100m Uneven Farmers Carry
16 Alt DB/KB Clean & Press

Wednesday
Strength/Skill
1 Tall Man Snatch + 1 Hip Snatch + 1 High Hang Snatch

Cond.
100 Double Unders [Scale 3:1 Singles]
25 Deadlifts @ BW
80 Double Unders
20 Deadlifts
60 Double Unders
15 Deadlifts

Thursday
Cond.
AFAP
Teams of 2
Run 800m Together
50 Pull Ups
100 Push Ups
150 Air Squats
Run 800m Together

Strength Post
5×5 DB Bench Press

Friday
Strength
10! Bent Over Rev Grip BB Row
10! Hollow Rocks

Cond.
EMOM 12
E: Run 200m
O: 40s 1/2BW Cleans

Saturday
Strength
A1)4×3 Back Squat
A2)4×3 25m Sled Drag + 25m Sled Face Pulls

Cond.
3RFT
Run 400m
21 KB Swings 53/35
12 HSPU [Scale 24 H.R. Push Up]

4/30/18-5/5/18

By: 0

Monday
Strength
4×8 Front Squat

Conditioning
For Time
21-15-9
Power Clean 135/95
42-30-18
WB Shots 20/14

Tuesday
AMRAP 30
Run 400m
30 KB Swings
20 Ring Dips
10 Box Jumps 30/24

Wednesday
Strength
10x
1 Squat Clean + 1 Hang Power Clean + 2 Split Jerks

Conditioning
5 Rounds
Every 2 Min | Rest 1min After ea rd
6 Power Snatches 135/95
Max Reps Toes-2-Bar

Thursday
Strength
5×3 Bench Press

Conditioning
5RFT
10 Push Press 135/95
10 Pull Ups | Scale 20 Ring Pulls
10 Lateral Burpees Over Bar

Friday
Strength
4×8 Floorless Deadlift

Conditioning
AMRAP15
10 DB Cleans ea Arm 50/35
20 yd DB Walking Lunge
10 yd Bear Crawl
10 yd Reverse Bear Crawl

Saturday
Strength
6×3 Tall Man Snatch

Conditioning
17 Min
AFAP
800m Run Cash-In
AMRAP w/remaining Time
1-3-5-7-9
Deadlift 245/170
Bar Facing Burpees

Buddy Bash Week

By: 0

Monday
Strength
3x12 Standing Military DB Press

Conditioning
AMRAP 17
3-6-9-12...
Alt DB Snatch 70/50
Ring Push Ups
Run 200m

Tuesday
Conditioning
Teams of 2
For Time
150 WB Shots
150 Double Unders
100 WB Sit Ups
100 Double Unders
75 WB Shots
75 Double Unders
50 WB Sit Ups
50 Double Unders

Strength
Partner Dual Hammer Curls
4 Rounds
Partners Alt EA
30s Max Reps

Wednesday
Strength
3x8 Single Leg Deadlifts 

Conditioning 
5 RFT
15 Plate G2O
10 Plate Burpees

Thursday
Conditioning
EMOM 18
MIN 1 - 60yd sled drag 70/45
MIN 2 - 45s Max Slam Balls
MIN 3 - 45s Knee 2 Elbows

Core
6 Min 
Russian Twist Caterpillar

Friday
Conditioning
TEAMS OF 2
21-15-9
DB Front Squat 50/35
DB Push Press
DB Box Step Ups
-THEN RUN 400m Together-
A. Does 21, then B does 21, etc down the ladder

Strength
Weekend Pump
100 Reps Each BAMN
Curls (Bands,KB,BB, DB)
Band Tricep Pull Downs
Band Rows

SATURDAY
GYM CLOSED
RUN 5k