Weekly Workout Schedule

Monday

Murph

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

(If you have a 20# vest or body armor, wear it.)

*Scale as needed*

10am MOD “Murph”

30 minute AMRAP of:

200m Run

10 Supine Pull ups or Ring Rows

20 Box Push ups

30 Air Squats

Tuesday

Strength/Skill:
Snatch

Conditioning:
Overhead Squat
Calories anyhow

Wednesday

Strength/Skill:
Deadlift

Conditioning:
Deadlifts
Box Jumps
Hollow Rocks

Thursday

Strength/Skill: 
Shoulder Press

Conditioning:
Handstand Push-ups
Dumbbell Push Press
Double Unders

Friday

Strength/Skill:
Back Squat

Conditioning:
Split Squats
Single Leg RDL
Glue Ham Raise
Glute Bridge  

Saturday

Conditioning:

Hope
3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

Sunday 

Conditioning:
Russian Kettlebell Swings
Sit-ups
Run

DISCLAIMER:
Our workouts are subject to change. What you see in advance may not be set in stone because, well, shit happens. Whether it’s a sudden fire or flash flood, wild animals wandering through, unexpected moon phases, or just the weather being its predictable self, we’ve got plenty of reasons to shake things up and keep you on your toes. So, don’t be surprised if our plans shift—consider it part of the adventure!

ANNOUNCEMENTS:

Memorial Day Murph: It’s one of our favorite times of the year! Memorial Day Murph workout will be held Monday, May 25th at 6 AM, 8 AM, & 10 AM (Kid’s & Seniors). Most patriotic outfit wins a prize (must wear outfit during workout). Sign up for your class on Wodify!