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WORKOUTS

5/29/20 – KONA

WARM UP EMOM for 6min complete: 6 deadlifts + 6 high pulls + 6 elbow pass thrus + (windmills/pass thrus w/ remaining time) – 2min 6 deadlifts + 6 high pulls + 6 hang power cleans – 4min Then, 2x complex below   ADVANCED STRENGTH Complete the following complex: 3 deadlifts + 2 high pulls […]

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5/28/20 – IONS

WARM UP 5 push ups + 10 tuck rocks + 15 G2OH – 3x Then, 1×10 table tops to FLR   ADVANCED CORE 10 KB pull overs 35/25 10 table tops 2 FLR(slow and controlled) 15/10 10 10R/10L side plank knee tucks **5x – rest :30-40sec**   INTERMEDIATE CORE 10 KB pull overs 25/15 10 […]

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5/27/20 – MURPH DOES IT

WARM UP BB to back rack progressions: dead + hang power cleans + S2OH 2 back rack Then, Back squats – 3×6   ADVANCED STRENGTH A) 12 back squats (floor) 155/105 **4x – rest :90sec BTWN sets** B) 8R/8L RDL w/ arms extended 15/10 **4x – rest :60sec BTWN sets**   INTERMEDIATE STRENGTH A) 12 […]

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