With no Murph in the future, what week is this?!

This week starts our Teens and Kids program!! Thanks to everyone for jumping on board and getting this going, super stoked for it. I see a future of super fit kids and teens turning into adults never not knowing how to do cleans and pull-ups. That gets me FIRED UP!!

Monday:

LCF as Rx’d

“Sisson”
20-min AMRAP:
1 15′ Rope Climb
5 Burpees
200m Run

Tuesday:

400M Walking Lunges

And

Dip for Max 5

Wednesday:

Max Weighted Ring Row 1RM, Pull-up Negatives, and Muscle-up work.

Thursday:

LCF as Rx’d (wow!!)

“Don” For Time: 66 Deadlifts (85/60) 33 Box Jumps (16”/12”) 66 KB Swings (35/26) 33 Bar Taps 66 ABMAT Sit-ups 33 Jumping Pull-ups 66 Thrusters (33/22) 33 Wallball Shots (12-10’/10-9’) 66 Double Unders 33 Squat Thrusts

Friday:

1 Minute Turkish Get-ups 53/35 Right
1 Minute Handstand Hold
1 Minute Hollow Rock
1 Minute Turkish Get-ups Left
1 Minute Ring Dip Support
1 Minute Hollow Rock

2 Rounds for Awesome

Saturday: It’s gonna be performed outside, sharing the barbells, and enjoying the great outdoors! And occasional cars, park in front please!!

“Rankel”

15-min AMRAP:
6 Power Snatches 135/95
7 Strict Pull-ups
5 KB Snatches (53/35) Right
5 KB Snatches (53/35) Left
200m 1 Handed Farmers Walk (53/35, switch hands at 100m)