Monday 06.12.2023

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Jacobo, Jam, Anne, Jenny & Dino slugging through the gymnastic tasks during “Murph”

Warm-up Drills
I. Run 400m
II. Coach’s Choice**
III. Set-up, Training Flow & Movement Review

Impact/Focus: Heavy Thrusters
Warm-up as needed (3×5) before completing the following workload every 2:30 x 7 Rounds.
Increase weight with each set as able.
Thrusters ideally are taken from the deck (floor) for each set.

7 Rounds, On the 2:30 of:
3-3-2-2-1-1-1 x Thrusters

Post loads to comments.

“Chain Hex”
Complete as many Rounds/Reps as possible in 12:00 of the following:

AMRAP 12:00
Run 200m
8 x 1-arm Devil’s Press (alternating L/R)
10 x Thrusters (75/55lbs)


  • General guidance for scaling and applied points of performance for today will be covered during the white board brief.
  • Scaling the Devil’s Press movement for athletes will substitute a Bumper Plate for the Dumbbell (or just plain, delicious burpees) at 1:1 reps per round.
  • Yes, with both hands.
  • Rx+ Opt in for both movements with 2 x Dumbbells; attempt to connect the last Devil’s Press rep and the first rep of the Thruster each round (from top of Devil’s Press bring the Dumbbells down into the Squat ROM for a Thruster).
  • Maintain unbroken efforts for as long as able (track rounds broken/unbroken).

Post scores to comments.

Samy Daghir

1 thought on “Monday 06.12.2023”

  1. Impact/Focus: Heavy Thrusters
    45kg / 101lbs

    “Chain Hex”
    3 + 3 thrusters

    Notes: YESSSSSSSSS 101LBS?! FUCK EM UPPPPPPP I think bc it was all in kg I couldn’t convert in my head while going up in weight and I just picked it up.. ????


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