Workout of the Day

for time w/partner (40-min)

• 100 cal bike
• 2000m row/ski
• 200m farmers carry
• 300 ft burpees broad jumps
• 400m run *together
• 100 cal bike

8am & 9am Group Classes

3 rounds

• 120 cal row
• 60 db hang clean & jerk
• 30 box jumps

10:30 “MURPH”

ascension project week 8 day 4

2 rounds : e5mom

1. 800m run
2. 60 cal row/ski
3. 40 wall ball + 20 burpees to target

ascension project week 8 day 2

3 sets : of each

• :30 – :60 hs hold
• 10 behind neck push press (empty bar/light)
• 15 bent over lat raises
• 20 rb face pulls

then complete :

• 3 x 3 : shoulder press @ 9/10 rpe
• 3 x 6 : push press
  • *start at top weight from part 1,  increasing weight. but MUST remain push press, no jerk!
  • heavier than last week 

for time (25-min)

• 50 pull ups
• 100 push ups
• 150 air squats
• 1-mile run

MURPH is coming!!!

• Saturday 10:30am
• Monday 8 & 9:30am

2 rounds

3-min on/1-min off

buy in : 400m run

1. max cal ski
2. max burpee to plate
3. max db box step ups *one db
4. max cal bike *keep RPM (50+/40+)

ascension project week 7 day 5

• 3 sets : up to 60%
  • 2 clean pulls + 2 hang cleans + 2 fs
• 3 sets : up to 70%
  • 1 squat clean + 1 hang squat clean + 1 fs
• 5 sets : @ 70%
  • 3 touch & go power cleans
    • focus on reset & footwork. eyes forward, lock in

for time (16-min)

• 400m run
• 20 chest to bar
• 20 power cleans (155/105)
• 20 chest to bar
• 400m run

ascension project week 7 day 4

2 rounds (35-min)

• 200m run
• 20 cal ski/row
• 200m run
• 100ft burpee broad jump
• 200m run
• 2o HEAVY wall balls (30/20)
• 200m run
• 200m farmers carry (24/16)

ascension project week 7 day 3

2 sets : 1 muscle snatch + hang snatch + ohs
2 sets : 2 x (1 high pull  + 1 hang snatch) *both from below knee
3 sets : 1 liftoff (below knee)+ 1 snatch (floor)
3 x 3 : snatch  *catch lower each rep

4 rounds : e4mom

• run 400 m
• 6 power snatch @ 70% of 1rm