20. Juli 2018
WU: 100 Jumping jacks Then 2 Rounds 10 Good mornings 10 Back Squats 10 Back rack lunges A: Back Squats 4x6 (3 sec Pause in bottom position) B: ‘Hero Day’ "Rankel" 20min AMRAP: 6 Deadlifts 225/155 7 Burpee Pull ups 10 KB Swings (32/24) 200m Run C: For Time 100 Bent over Rows
19. Juli 2018
WU: 10min AMRAP 200m Row 10 KB Swings (light) 10 Push Ups 10 Squats A: Cluster Work up to todays 1RM B: 5 rounds 21 Cal Row 15 HSPU 9 Clusters (95/65) C: Tabata L-Sit hold
18. Juli 2018
WU: 5min AMRAP DU’s / SU’s every new min. 10 Burpees A: Turkish get ups Work up to todays 2RM (1 each side) Btw. Sets: Max. strict Push ups B: 21-15-9 Wall Balls (20/16) T2B DB Snatch (22.5/17.5) C: 100 Russian Twists
17. Juli 2018
WU: 500m Row + Shoulder mobility then 2 Rounds w. BB 10 Snatch Pulls 10 Muscle snatch 10 Snatch balance 10 OH squats A: Snatch + OH Squat Work up to a heavy 1+3 B: For Time 2K Row 30 C2B 30 Dips C: Bring Sally up w. BB
16. Juli 2018
WU: 400m Run then 3 Rounds w. BB 10 Good mornings 10 Jumping squats 10 Front squats 10 Front rack lunges A: Front Squats 4x6 Reps Tempo: 34X1 B: 4 Rounds 50 DU / 150 SU 20 Box Jumps 15 KB Snatch (24/16) 10 Hand release Burpees
15. Juli 2018
WU: Row 400 m & mobility Team Murph in teams of 2 Run 1600 m (together) 100 Pull ups 200 Push ups 300 Squats Run 1600 m (together)
14. Juli 2018
WU: Run 400 m & Mobility A: Thruster 1. 1 RM of Today (OK from rack) 2. 5 x 3 w. 70% of 1. B: 20' EMOM 5 Thrusters (70% of A) & 1 Burpee over the bar ADD 1 Burpee per round ACC: Wall sit tabata
13. Juli 2018
WU: 3 x 15m bear crawl, 15 dislocates, 15 push ups A: Bench Press 1. 5RM 2. 5x5 w. 70% of 1. B: 3 rounds for time 13 push ups 13 sit ups 13 box jumps 13 kb swings 24/16 13 push press 30/20 13 walking lunges (per leg) 13 mountain climbers 13 pull ups 13 dips 13 k2e 13 squats 13 burpees 13 superman ACC: 3 x 8-10 DB hammer curls
12. Juli 2018
BSWU: 20/15 10 BS, slowly down, fast up 10 BS, 3 sec in bottom position 10 BS, 1&1/2 A: Backsquat 5 x 5 work slowly up before you start with the sets! B: 20' emom 1. 12 Thrusters 2. 12 Push Ups 3. 20 Backsquats 4. 45 sec Plank Acc: 3 x 8-10 bottom up KB presses
11. Juli 2018
WU: 600 m Row and Plank w. Partner & Mobility A: In Teams of 2 100 WB (20/14) / Dip hold 100 TTB / Wall sit 100 SH2OH (60/40) / Plank 100 DU's / L-Sit 100 DL (70/50) / HSH B: ?

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