WARM UP

 6 MINS EASY

-6 DOWN DOG WALKS

- 20 SUPERMAN BACK EXT.

-100M SHUTTLE RUN (50M DOWN/BACK)  

AEROBIC CONDITIONING 

-2 MINS ON, 2 MINS OFF FOR   20 MINS

-16/12 CAL ROW 

-AMRAP CALS ON BIKE 

COOL DOWN 

 5-8 MINS STRETCHING (COUCH/SUPINE TWIST)

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WARM UP

-600M JOG

  CORE WORK

20s ON, 40s OFF FOR 12 MINS 

-V-UPS 

-WEIGHTED RUSSIAN SEATED TWIST 20/10LBS

-  HOLLOW BODY HOLD

CONDITIONING 

15 MIN AMRAP 

-  10 BURPEE BOX JUMPS 24"/20"

-1 4 ALT. DB SNATCH 50/35LBS

-30 DOUBLE UNDERS

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MEMORIAL DAY MURPH

 -1 MILE RUN 

-100 PULL UPS

-200 PUSH UPS 

-300 AIR SQUATS 

-1 MILE RUN 

(THERE WILL DIFFERENT WAYS OF DOING THIS WORKOUT AND ALSO SCALABLE OPTIONS AS WELL) 

  

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WARM UP

3X200M RUN   + 50FT BEAR CRAWL

CONDITIONING (TEAMS OF 2)  

25 MIN AMRAP 

-33 DB BURPEE BOX STEP OVERS 24"/20" 20/15LBS

-86 DOUBLE UNDERS 

-5X100M SHUTTLE RUN SPRINT (ONE AT A TIME)   

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WARM UP

(3 SETS) 5 CLEAN GRIP DEADLIFT + 5 CLEAN PULL + 3 PWR CLEAN + 3 FRONT SQ

REST 1 MIN 

BARBELL WORK 

12 MIN EMOM 

-1 HANG CLEAN SQ + 1 FULL CLEAN SQ

CONDITIONING 

  FOR TIME

-30/24 CAL ASSAULT BIKE 

-20 DEADLIFTS 185/130  LBS

-10 WALL WALKS 

**RX+ (40/30 CAL BIKE, 225/160LBS, 20 HSPU) 

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WARM UP

  6 MINS

-6 DB WINDMILL/SIDE 15/10   LBS

-  8 SIDE PLANK ROTATION/SIDE

-10 QUADRUPED ALT. ARM/LEG HIP EXT.  

AEROBIC CONDITIONING 

  4 SETS

-12/9 CAL BIKE 

-200M RUN 

-20 D-BALL SLAMS 20/10LBS

 -200M RUN 

REST 2 MINS 

COOL DOWN 

-400M WALK 

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WARM UP

3X 15 HOLLOW BODY ROCKS + 10 DB BENCH PULL OVERS

ACCESSORY WORK 

A)   4X10 DB SIDE PLANK CRUNCHES/SIDE, REST 1 MIN

B)   4X6-8 STRUCT CHIN UPS (C2B OPTIONAL), REST 1 MIN

CONDITIONING 

10 MIN CLOCK 

REPS 2-4-6-8-10-12...ETC...

-STOH 95/65 LBS

-T2B

-100M RUN 

**RX+ (115/75LBS, GHD SIT UP)

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WARM UP

 6 MINS EASY

-  25 SINGLE UNDERS

-10 GLUTE BRIDGES 

- 6 DOWN DOG WALKS

AEROBIC CONDITIONING 

6X500M/400M ROW SPRINT  

REST 150s 

COOL DOWN 

600M WALK  / STRETCHING

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WARM UP

  3X10 WEIGHTED ER PRESS 5/2.5LBS  + 30s TWISTED CROSS STRETCH/SIDE

STRENGTH  

5X5 STRICT PRESS, REST 2 MINS 

WARM UP 

3 RFT 

-  25 KB SWINGS 53/35LBS

-25 WALL BALLS 20/14LBS

 -25 BOX JUMPS 24"/20" 

**RX+ (70/53LBS KB, 30/20LBS WB, 30"/24" BOX)  

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WARM UP

3X 15 SUPERMAN BACK EXT. + 10 BANDED MONSTER WALK (FORWARD/BACKWARD)

STRENGTH 

5X3 FRONT SQ @ 3211 TEMPO, REST 2 MINS 

CONDITIONING 

12 MIN AMRAP 

-12 ALT. DB SNATCH 50/35    LBS

 -8 BURPEE PULL UPS

-40 DOUBLE UNDERS 

**RX+ (75/50LBS DB, BURPEE C2B PULL UPS, 60 DU)  

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WARM UP

  3 RDS EASY

-20 GLUTE BRIDGES 

-16 BOX STEP UPS 20"  

-50FT BEAR CRAWL 

AEROBIC CONDITIONING 

20 MIN CLOCK 

-12/9 CAL BIKE 

-20 WALKING LUNGES 

-60 SINGLE UNDERS 

REST 45s 

COOL DOWN 

-5 MINS EASY ON MACHINE 

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WARM UP 

3X 50FT BEAR CRAWL + 20 BENT KNEE SIT UPS

CONDITIONING (TEAMS OF 2)  

16 MIN AMRAP  (REPS SHARED HOWEVER)

-30 T2B 

-30 BURPEE BOX JUMP 24"/20"  

-30 KB GOBLET SQ 53/35  LBS

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WARM UP

3X 10 BARBELL GOOD MORNINGS + 30s SEATED SUPINE TWIST STRETCH/SIDE

ACCESSORY STRENGTH 

A)   4 X6 DBL DB SINGLE LEG RDL/LEG, REST 1 MIN

B) 4X8 SNATCH GRIP PENDLAY ROW  , REST 1 MIN

CONDITIONING 

FOR TIME

-800M/700M ROW 

THEN 2 RDS   

-30 WALL BALLS   20/14LBS

-  15 DB DEVIL PRESS 20/15LBS

**RX+ (30/20LBS WB, 35/25LBS DB)

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WARM UP

  6 MINS EASY

-10 BENT KNEE SIT UP

-20 AIR SQUATS 

-30 SINGLE  UNDERS

AEROBIC CONDITIONING 

  5 SETS

-20 D-BALL SLAMS 20/10  LBS

 -400M/300M ROW 

-8 BURPEES TO 6" TARGET 

REST 60s 

COOL DOWN 

-5-8 MINS STRETCHING (SEAL/ SUPINE TWIST STRETCH/SIDE)  

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WARM UP

3X10 PVC PRONED PASS THROUGH + 30s SAMSON STRETCH/SIDE

BARBELL/SKILL 

5 MINS SNATCH BALANCE   PRACTICE

-5X3 SNATCH BALANCE (DRILL FORM), REST 2 MINS 

CONDITIONING 

 4 RFT

-10 POWER SNATCH 95/65LBS  

-10 PULL UPS   

   -10 JUMP OVERS 24"/20"

**RX+ (115/75LBS, C2B PULL UPS, 30"/24" BOX) 

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WARM UP

  10 MINS EASY

-200M/150M ROW 

-8 DOWN DOG WALKS 

-  5 BROAD JUMPS

AEROBIC CONDITIONING 

3X800M RUN FOR TIME 

REST 3 MINS 

COOL DOWN 

5 MINS EASY ON MACHINE 

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WARM UP

3X 10 WEIGHTED LATERAL RAISES + 10 WEIGHTED FRONT RAISES 5/2.5LBS

REST 30s 

ACCESSORY WORK 

A)   4X10 DB SEATED ARNOLD PRESS @ 3111 TEMPO/ARM, REST 1 MIN

B)   4X12 STRICT KNEES TO ELBOWS, REST 1 MIN

CONDITIONING 

9 MIN AMRAP 

-10 ALT. DB SNATCH  50/35LBS

-8 SINGLE ARM OVERHEAD SQUAT  50/30LBS

-6  DB FACING BURPEE OVERS

**RX+ (75/50LBS DB)  

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WARM UP

3X 10 BANDED LATERAL SQ WALK/SIDE + 30s COUCH STRETCH/SIDE

STRENGTH 

15 MINS TO FIND 1RM BACK SQ 

CONDITIONING 

3 RFT 

-20 KB SWINGS 53/35LBS 

-30 DOUBLE UNDERS 

-400M RUN 

**RX+ (70/53LBS KB, 50 DOUBLE UNDERS) 

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