*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”
10,000m C2 Bike
400m Sled Drag @ Bodyweight
5,000m C2 Bike
200m Sled Drag @ Bodyweight
Have fun, grind it out.
2) Jerk: 4 sets of 3
Warm-up as needed. Rest 2-3 minutes between sets. Keep lifts clean and snappy.
3) Every 1:30 x 7 sets: Clean Pull + Hang Power Clean + 2 Push Jerk
Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.
4) Every 1:30 x 7 sets: Clean + Front Squat + Hang Clean + Front Squat
Continue to build loading from Complex 1. Build as heavy as deemed fit.
100 Burpee Box Jump Overs 24/20
Performed as Box Facing. Must jump up and jump back with both feet at the same time.
6) Single Leg Kettlebell Deadlift: 4 sets of 12/side
Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on positioning over load.
7) Hip Thrusts: 100 Reps
No loading. Focus on a hard contraction at the top of the movement. Break-up and rest as needed. Not for time, for quality.
8) Reverse Hyper: 3 sets of 20
Rest 90-120 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Where it all started!