Daily WOD

8:30am/4:30pm/5:30pm

STRENGTH
6-6-6
Deadlift
*Build Above Working Weight for Workout, TNG Reps


AMRAP x 7 MINUTES
14 Deadlifts 225/155
7 Box Jumps 24/20
14 Russian KB Swings 53/35

1:00 Rest

AMRAP x 5 MINUTES
10 Deadlifts 185/135
5 Box Jump Overs 24/20
10 Russian KB Swings

1:00 Rest

AMRAP x 3 MINUTES
6 Deadlifts 135/95
3 Box Jumps 30/24
6 Russian KB Swings

5:30am/8:30am/3:30pm/4:30pm/5:30pm


6 SETS FOR TIME
8 Push Press 115/75
10 Burpee Over Bar
12/10 Calorie Bike
-Rest 1:00 btw sets

FINISHER
EMOM x 5 MINUTES
12 Weighted Sit Ups
*Hold DB on chest

5:30am/8:30am/4:00pm ONLY- West Hills & El Cap Lifting Event TODAY @ 5:45pm

STRENGTH
On A 10:00 RUNNING CLOCK..
Build to a Heavy Set of the Complex
1 Power Clean
+
2 Front Squat
+
1 Jerk


AMRAP x 13 MINUTES
12 Alt DB Snatches 50/35
50ft OH Walking Lunges
12 Alt DB Snatches
48 Double Unders

Murph is more than just a workout. It is a tradition that helps push us, humble us, and allows us the opportunity to dedicate a bit of pain and sweat to honor LT. Michael P. Murphy (SEAL), a man who sacrificed everything he had for our freedom https://themurphchallenge.com/pages/about-the-event

5:30am/8:30am/3:30pm/4:30pm/5:30pm

STRENGTH
Bench Press
Using 90% of Heavy 1 Rep from Wed 5/4
1×3 @70%
1×3 @80%
1×3 @90%


MURPH PREP*YOU CHOOSE
7 ROUNDS
10 Pull Ups
20 Push Ups
30 Air Squats
200m Run

OR
800m Run
15 ROUNDS OF
5 Pull Ups
10 Push Ups
15 Air Squats
Into 800m Run

7:30am RUN CLUB/9:00am CLASS

9:00 Class

3 ROUNDS FOR TIME
200m Farmer Carry 53s/35s
25/20 Calorie Bike
15 Burpee to 2 Hand Touch
100m Shuttle Run

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