Rest day Closed
Mobility w Coach Carla 9:30am-10:00am Open Gym 10:00am-12:00pm Olympic Lifting 12:00pm-1:00pm Open Gym 1:00pm-2:00pm “THE MURPH CHALLENGE IS ONE WEEK AWAY”
Complete as many rounds and reps as possible in 16 Mins 16 Dumbbell Snatch 45/35 32 Russian Twists 45/35 200 m Sprint Post rounds and reps to comments.
Complete as many rounds and reps in 21 Mins 7 Pull-ups 14 Back Squats 155/105 21 Push-ups Post rounds and reps to comments.
2 x 800 m Run 2 x 400 m Jog (rest) Use the 400m run to recover. This should not be at sprint pace. Go all out on the 800m sprints. Record both 800 m runs (Time Cap 20 Mins)
5 x 5 Weighted Push-ups 5 x 5 Weighted Pull-ups Or 5 x 5 dumbbell bench press 5 x 5 dumbbell (bench) bent over row (Time Cap – 30 Mins)
For Time: 25-12-7-5 Push Jerks, 135/95 Box Jumps, 30″/24″ (14 Minute Time Cap)
Rest Day Closed
9:30am-10:00am Mobility with Coach Holly 10:00am-12:00pm Open Gym 12:00pm-1:00pm Olympic Lifting 1:00pm-2:00pm Open Gym
5 Rds for Time 5 – (MOVING Tire Runs) 100m 15 – Toes to Bar 45 – Double Unders (Time Cap – 15 Mins) “Moving Tire Runs” Carry a car tire however you would like for 100m. Drop the car tire and grab another car tire. Post time to comments.