FRIDAY 200522

Warm-up and Gym structure for the day

200m Jog
15 Dislocates
15 Good Mornings
10 Leg Swings each side
10 Squats
10 Inch Worm Push ups
10 Ring Rows

Layout for the day….

There will be an option for those to do Murph with a 45 minute time cap to perform the workout (coach will cover varying variations of how to perform this). Those electing to not do Murph will have a 20 minute AMRAP workout to perform.

The clock will start for everyone 10 minutes after the class time allowing for a warm up and prepping.

FITNESS 200522

Complete as many rounds and reps as possible in 20 minutes of:

4 Strict Handstand Push-Ups or 8 Hand release Push-Ups
8 Strict Pull-Ups
16 Kettlebell Swings


Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run


As many rounds as possible in 20 minutes:
•2 Muscle-ups
•4 Handstand Push-ups
•8 2-Pood Kettlebell swings

Active Warm up at home

When the clock starts, perform…

Two sets of:
60 second Run/Bike/Row/Jumping Jacks
30 seconds of Bear Crawls
30 seconds of Sampson Lunges
30 seconds of Lateral Plank Walks
60 seconds of Alternating Lateral Lunges
30 seconds of Single-Leg Romanian Deadlifts per Leg

Rest 60 seconds

AMRAP complex

Every minute, on the minute, for 20 minutes (10 sets of):

Station 1: AMRAP of 6 Strict Handstand Push-Ups + 9 Deadlifts + 12 Alternating Pistols (air squat)
Station 2: Rest

*Every time you go back to station 1, pick up where you left off.


LAX to feet and pecs
Banded Hamstrings
Mash Quads

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