**Murph Prep #1 will be on Wednesday, bring your weight vest!** Strength – Dumbbell Death March – 4×25′ Strength – we’re going to be doing a new movement, the DB death march. Essentially this will be a walking, stagger stanced… Read more »
Come join us for open gym from 1000-1200!
Conditioning: For time, teams of 2: 10 Rounds (5 each) 10 Burpee Box Jumps 24″/20″ 5 Pull Ups 5 Hang Squat Cleans 115/85 10 Rounds (5 each) 10/8 Cal Row 5 Pull Ups 5 Thrusters 115/85 10 Rounds (5 each)… Read more »
Strength – Strict Press 5 sets 10@60% 8@ 65-70% 6@ 75% 4@80-85% 2@ 90% Conditioning: JT – 21/15/9 for time of: HSPU, Ring Dips, Push Ups Today is a muscular fatigue day, lots of shoulders and triceps. Use mats and… Read more »
Skill Thursday – Bar Muscle Up Utilize a 20 minute clock – athletes that have BMU can accumulate on their own, but should work on trying to catch the turnover higher instead of on the sternum. Athletes do not can… Read more »
Strength: Tempo Deadlift – E2MOM 12, 4 deadlifts at 70% of 10RM Every 2 minutes perform 4 deadlifts at 5051 tempo (5 second ascent, 5 second descent, 1 second pause at top). Deadlifts – we’re going to work on maintaining… Read more »
Skill: Strict Pull Ups: EMOM 8 – 50% of max strict pull ups Skill – working on pulling strength here with 8 sets every minute. We want to use the exact same band set up we used for our max… Read more »
Strength: 2 Second Pause Back Squat – 4×3 @ 80% Strength – focus here on control, staying braced in the pocket, and not bouncing to gain momentum to come back out. % based off 10RM. Conditioning: For 3 cycles: AMRAP… Read more »
Hero WOD: Zachary TellierFor time10 burpees10 burpees25 push ups10 burpees25 push ups50 lunges10 burpees25 push ups50 lunges100 sit ups10 burpees25 push ups50 lunges100 sit ups150 air squats
Partner WOD: Teams of 3: 40 min capPartner A: 400m runPartner B: AMRAP5 strict pull ups10 Hang Power Clean 115/8515 Box Jump 24″/20″20 Sit UpsPartner C: 10,000/8,000m row Note: Partners will switch as soon as the runner comes back in…. Read more »
Ascending AMRAP 20 5/10/15/20/25/ect Calorie Row Deadlifts 115/85 | 95/65 | 75/55 Front Squats 115/85 | 95/65 | 75/55
Workout – we’ll start with 5 calories and 5 reps of deadlifts and front squats then continue to add 5 to each movement for the entire 20 minutes.
