2024-03-25

Welcome to our newest coach Justin who will be taking over for his cousin Stang as he and Ale are awaiting the birth of their 3rd child. Fun fact, Justin was there with Stang for the first ever Murph we did back in the garage in 2012. One of them might have puked while on the final run. I’ll leave it as an exercise for the reader to figure out which one…

Monday
Bench 5×12 @ 40%
3×100′ Sled Push

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Every 2min. x 10 Rounds:
Round 1: 10/7 Cal Bike + 10 DB Lunges (25/15# – use two DB)
Round 2: 10/7 Cal Row + 10 DB Step Up

Tuesday
Work to heavy Snatch – 3×1 @ Heavy or Max

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4min AMRAP:
40 Double Unders
20 Push-Ups

Rest 2min

4min AMRAP:
40 Russian KB Swings
20 Cal Ski

Rest 2min

4min AMRAP:
40 Air Squat
20 Single DB Push Press (40-50#/25-30#)

Wednesday
Squat 5×12 @ 40%
Acc 100 Sit Ups

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10min AMRAP
Increasing ladder
3-6-9-12-15…
Burpee Pullup
Wall ball
Slam Ball

Thursday
Work to heavy Clean and Jerk – 3×1 @ Heavy or Max

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Run 800m + Row 400m + 100m Farmers Carry

Row 800m + Run 400m + 100m Farmers Carry

Friday
Deadlift 5×12 @40%
Acc 5 min planks

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w/ a partner – complete each movement before moving to the next

120 Cals Bike

100 Alt DB Snatch

80 T2B

60 Hang Power Clean

40 Burpee Box Jump Over

20 Thruster