Warm Up 20 Shoulder Discolates 20 Lunge 20 Overhead Activation 10 V-Sit Roll 3 Round Strength EMOM X12 1st 30 Sec Hold Clean Start...

Warm Up 30 Jumping Jack 10 Hand Release Push Ups 10 Knee to Elbows 3 Round Strength Deadlift 5-5-5-5-5 Conditioning 27-21-15-12 Pull Ups...

Warm Up 10 Clean Deadlift 10 Clean Pull 30 Jump Rope 3 Round Conditioning 3 Rounds: 5 Power Cleans #50/25kg 9 Wallball 50 Double Unders 2...

Warm Up 10 Up Down 30 Climber 30 Jump Rope 30 Shoulder Discolates 3 Round Strength 5 Unbroken Hang Clean 4 Unbroken Front Squat 3...

Warm Up 10 Reverse Lunge 10 Ring Row 10 Behind the Neck Press 5 Knee to Elbows 3 Round Conditioning 6 Round For Time 6 Push Press (50/30...

Warm Up 20 Shoulder Discolates 20 Overhead Squat 20 Good Morning+Jump 4 Round Contioning(The Girl Benchmark) 5 Rounds For Time 400 meter...

Warm Up 5 Inchworm+Push up 10 Squat 30 sec Active Hinge 3 Round STRENGTH EMOMx16 1st 5 Back Squat 2nd 10 Wallball “The Chief” AMRAP 3’ x...

Warm Up 20 Sumo Squat 30 Jumping Jack 30 Mountain Climber 20 Shoulder Discolates 3 Round Conditioning 100 K.B. Swings 80 Toes To Bar 60...

Warm Up 100 Jumping Jack Then 10 Clean Deadlift 10 Hang Squat Pull 10 Hang Squat Clean 4 Round Conditioning 5 Power Cleans (80/50) 30...

Warm Up 30 Arm Circle 30 Jumping Jack 10 Hand Realize Push Up 10 Squat 1 Min Medium Pec. Stretch each side 3 Round Strength 10 Bench...

Warm Up 50 Jump Rope 30 Mountain Climbers 10 Sit Ups 5 Push Ups 3 Round Conditioning EMOMx35 8-12 Reps Min 1 : Burpee Min 2 : Box Jump...

Warm Up 20 Overhead Press 20 Shoulder Pass Through 20 Low Hang Clean Pull 30 Jumping Jack 3 Round Strength On the 3:00 x 5 Sets: 8 Hang...

Warm Up 20 Back Squat with Stick 30 sec Samson Stretch (each side) 30 sec Superman Hold 3 Round Mobility Hips-Shoulder-Low Back Strength...

Warm up 20 Good Morning + Jump 20 Overhead Squat 20 Sots Press 4 Round STRENGTH Find to 1 RM of Clean -Clean Technique Conditioning AMRAP...

MURPH HERO WORKOUT RX’D For time: 1-mile run 100 pull-ups 200 push-ups 300 air squats 1-mile run Partition the pull-ups, push-ups, and...

Warm Up Amrap 8’ 30 Behind the Neck Press+O.H.S. 10 Push Ups 10 Ring Row Strength Push Press %85 5-5-5-5-5-5 Conditioning On the 1:45x10...

Warm Up 30 Sec Samson Stretch/R 30 Sec Samson Stretch/L 20 Good Morning& Jump 20 Shoulder Disc. 3 Round Strength 5 Deadlift+1 Shrug %85 6...

Warm Up 10 Shoulder Discolates 30 Sec Shoulder External Rotation with Stick/R 30 Sec Shoulder External Rotation with Stick /L 10 Overhead...

Warm Up AMRAP 8’ 30 Jumping Jack 30 Mountain Climber 10 Paused Overhead Squat Mobility Hips-Shoulder-Quads Conditioning For Time: 1,6 KM...

Warm Up 30 Sec Superman Hold 10 Back Extension 30 Sec Hollow Body Rock 10 V-Sit Roll 3 Round Skills Training 12 Min Butterfly Pull-Ups...