Volley

Friday May 25 2018


Memorial Day is upon us once again this coming Monday and we all know what that means, Murph. 
Hours will be 7am - 12pm with a rolling schedule. Please be ready to start by 11am at the latest so our coaches can get out and enjoy their Memorial Day afternoon.  
Have a nice little Friday. 
1.) Volley 🙂
20 minute AMRAP 
30 cal Assault Bike 
5 Bar Muscle-ups
30 cal Row
5 Muscle Ups
2.) 3 Strict Press every 90 seconds for 5 rounds @ approx 75%
*3.) 5 Rounds 
25 Wallballs 20/14lb
50 Double Unders 
*4.) 10 minute EMOM 
Odd: 20 Front Rack Lunge 75/55lb
Even: 10 Bar Facing Burpees 
*5.) 21-15-9
Alternating Dumbbell Snatch 50/35lb
Chest to Bar Pull-ups 
*6.) 3 rounds
15 Weighted Hip Extension 
15 Reverse Hyper
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Derek Zehms120d

Workouts on rowers and muscle up rings, these are a few of my favorite things

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1 + 1 rmu
75# SP
Ring mus turnovers👌🏻 Dipped out of 1+3/4 lol
2 cal bike in 3rd. Box BMU Ring Dips
#85 SP.
2 + 1 BMU*
Banded BMUs, MUPs. 135# SP
1 + 19 cal.row Banded bar mu MUP progressions
65# SP
2 + 30/30 Cal row
SP 95#
Kiddie bar at head height for bar muscle ups (x10), muscle ups from floor (x10 w/ butt down). 115# strict press
Done ✅
400m run/ski erg 20 cal in place of bike & row
3 rounds 3 bmu sp 135
3 + 3 RMU
2+18 cal row
MU “attempts”. Thanks Grant, Chuck, and Brett for the push. 90# SP. Push-up SPull up ec and some Hs walk practice
2 rounds
Box jumping BMU, banded MUP. 90# strict press.
2 rounds + about 10 ass cals. Modified bar and ring mup's. 115# SP
EC #4 with MJ. 15 lunges instead of 20. woof!
2 rounds + 9 call on bike. 70lb press
Low ring mu, low bar mu
2 rds and 5 cal assault...2 band BMU, MUP's
165# SP
3+11 Cal Row
135lb Presses
1 round + 1 mup
65# SP
1+1 banded BMU... lots of working on gymnastics!
**no actual ring MU, worked on long arms and got close on one. EC WB/dubs and lunges/burpees
2+30 Cal bike got my bmu's ring not so much
Sp125#
2 rds + 1 rmu (start at rower)
SP @ 155#
2 lus 1 cal bike. Bar mu chin height bar, mod mu from toes. 55# st press.. 50 hspu from box knees.
Traveled to Somo for camping.
1 + 5 BMU
#75 SP
3+4 cal bike (box bar mu, banded mus)
75# sp
1 + 2 RMU, 8# strict press
5 rounds 25 WB, 50 DUBS 12:48 YUCK. 10 min EMOM 20 lunges (odd), 10 BS (even).
🔥🧘🔥
& deep tissue massage!! (Nice use of rest day!!!)
2 rnds + 3 mod BMU, SP #95
EC # 4, can do bmu with just one green band
2 + 17 Cals
80# SP
2 rds + 2 RMU
115#