Workout of the day“MURPH”For time:1-mile run100 pull-ups200 push-ups300 air squats1-mile run*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1-mile run. If you have a 20-lb vest or body armor, wear it. Accessory of the weekZie glassboard in de lounge.
Workout of the dayFor time:30/21 Calories Echo bike30 Deadlifts, 85kg/55kg Rest 3:00 For time:30 Deadlifts, 85kg/55kg30/21 Calories Echo bike Accessory of the weekZie glassboard in de lounge.
Workout of the day5 rounds each for time with a partner:150-m run15 knees-to-elbows15 burpees Accessory of the weekZie glassboard in de lounge.
Workout of the day5 rounds for time:63 double-unders15 box jump-overs, 24”/20”9 hang squat cleans, 52.5kg/35kg*Athletes must step down from the top of the box. Accessory of the weekZie glassboard in de lounge.
Workout of the day5 sets for load:5 push jerks Accessory of the weekZie glassboard in de lounge.
Workout of the dayAMRAP 10:12 alternating DB snatches (15/22.5 kg)4 bar muscle-ups Accessory of the weekZie glassboard in de lounge.
Workout of the day7 rounds for load and reps of: 3 Front Squats 1:00 Calories Row Accessory of the weekZie glassboard in de lounge.
Workout of the day“DEL”For time:25 burpees400-m weighted run, 20lbs/14lbs25 weighted pull-ups, 20lbs/14lbs400-m weighted run25 handstand push-ups400-m weighted run25 chest-to-bar pull-ups400-m weighted run25 burpees Accessory of the weekZie glassboard in de lounge.
Workout of the day9 min AMRAP of: 10 box jumps, 24”/20”11 sumo deadlift high pulls, 42.5kg/30kg*Athletes must step down from the box. Accessory of the weekZie glassboard in de lounge.
Workout of the day3 rounds for time:50/35 calories row150 double-unders50 walking lunges Accessory of the weekZie glassboard in de lounge.
