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Overview of the Week
Monday: Bench Press
Tuesday: Partner DB MetCon
Wednesday: Snatch Complex
Thursday: Deadlifts
Friday: Back Squats
Saturday: Power Cleans
Sunday: Split Jerks

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Meathead Monday:

Superset:
Bench Press: 4 x 5 (ME)
Strict pull-ups (minimum 10 each round, feel free to go weighted)

3-4 Sets:
DB Bicep Curls 8 each side (ME)
DB Tricep Kick Backs 8 each side (ME)
Single Arm DB/KB Row 8 each side (ME)
15 GHD Situps, Scale: 15 abmat situps

Optional finisher:
1 mile time trial
or
5k run
or
2k Row

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E3MOM 21
Alternating Movements
5 Touch and Go Push Jerks

Set 1: 70%
Set 2: 75%
Set 3: 75%
Set 4: 75%
Set 5: 80%
Set 6: 80%
Set 7: 80%

AMRAP 7
50 Air Squats
10 Ring Dips (Fx: 5 Ring Dips) (Rx+: High Rings)

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“Danny”
AMRAP 20
30 Box Jumps (24/20)
20 Push Press (115/75)
30 Pull-Ups

Core Finisher:
3 Rounds
0:30 Hollow Hold
0:30 Arch Hold
0:45 High Plank (Increase weight each round)
400m Run at Easy Pace

Memorial Day Murph and Cookout! We love this time of year and this opportunity to honor the fallen. We will be running one large 10 AM Hero WOD on Monday, May 27th. Then we will bust out the grill and turn up the music. Members are welcome to bring friends, drinks and food they want grilled. Drop-ins are welcome.

To officially register for the “The Murph Challenge 2019“, receive your Murph T-Shirt and see your money going to a good cause. Click the link in the tickets section.

#MURPHCHALLENGE#TAKETHECHALLENGE#CHALLENGEACCEPTED

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Deadlift:
3×6@75-80%
2×6@80-85%

Rest 2-3 minutes between sets.

3 Rounds

30 Seconds per station, 10 Sec. transition time between stations

Max Cal Assault Bike
Rest
5 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20)
Rest
Max Cal Ski Erg
Rest

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Clean and Jerk Complex
E3MOM 21

1 Power Clean+1 Push Press+1 Hang Squat Clean+1 Push Jerk (ME)

3 Rounds
25 American Kettlebell Swings (24/16) (Fx: 16/12)
25 Front Rack Lunges (95/65) (Fx: 75/55)