Monday, July 15th, 2019

New Cycle starts this week!
Training Preview: Week 1/4
Tuesday: Front Squat + Back Squat
Wednesday: Bench Press + Team gymnastics WOD
Friday: Partner Strength + Long WOD

Murph Hero Workout:
Sunday, July 28th. 4 Heats. 100 Spots! A fun and challenging workout scalable for all levels from beginner athletes to our most competitive!

Learn the WHY, WHO and WHAT for our Annual Murph Hero WOD here!

Working OUT VI

A1.
Halting Snatch
– Triples
– Halt: 1 second above knee
– Choose Full Snatch, Power Snatch or Hang Power Snatch to focus on for the 4 week cycle!
– Build for 10 minutes to a moderate working weight

A2.
E.M.O.T.M: 6 Minutes (3 Rounds)
ODD: Snatch Deadlift + Snatch (2+1)
EVEN: Handstand Hold X 30 seconds

B.
“Just Go” (15 minute cap)
400 Meter Run
– Sub 500 meter row if needed
35 X Alternating DB Snatch
10 X HSPU
– Optimize to hand release pushups or partial range HSPU
400 Meter Run
25 X Alternating DB Snatch
10 X HSPU
40 Meter Run
15 X Alternating DB Snatch
10 X HSPU

*DB weight should be something you can complete each set in 2 sets or less.

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**Members refer a friend and receive $50 off your next month! Next Foundations: Starting on July 21st. Ask about our July Promo!