SATURDAY Warm-up Metcon (Time) 6 RDS 6 CLUSTER 65/95 6 PUSH JERKS 200 MT RUN 12 WALL BALLS RX + 85/115

FRIDAY Warm-up Metcon (AMRAP – Rounds and Reps) 6 X 100 MT SPRINT ON 45 SEC 50 GABBY’S SIT UPS 50 REGULAR SIT UPS 8 MIN AMRAP 8/12 CAL ROW 12 KB SWINGS 35/55 REST 2 MIN 8 MIN AMRAP 8/12 CAL

THURSDAY MURPH PREP Warm-up Metcon (AMRAP – Rounds and Reps) AFTER COACH WARM UP 30 SECS HANG FROM PULL UP BAR 200 MT TOTAL 25 MT HIGH KNEE 25 MT BUTT KICK JOG 50 MT RUN 100 MT BACK 10 PUSH UPS 10

WED Warm-up Metcon (AMRAP – Rounds and Reps) WARM UP DIVIDE CLASSES IN 2-3 TEAMS(MAX 5 PEOPLE PER TEAM) SUICIDE RUN RACE 30 YARDS TOTAL 0F 3 CONES 1-BEAR CRAWL TO THE FIRST CONE 2-BROARD JUMP TO

TUESDAY Warm-up Metcon (Time) 3 RDS 12 HANG POWER CLEANS 85/115 100 MT FARMERS CARRY 35/55 24 SIT UPS W/ MED BALL 14/20 3 RDS 12 POWER CLEANS 105/155 100 MT OH PLATE CARRY 25/45 24 SIT UPS WITH MED BALL

HAPPY BIRTHDAY FRANK (AMORE) Warm-up Metcon (Time) 3 RDS 4 BURPEES CHEST TO BAR 29 THRUSTERS 55/75 19 TOES TO BAR 83 DUBS 36 BOX JUMPS 400 MT RUN RX+ 65/95 RX+ BURPEE MU ( RING OR BAR)