Strength: Strict Pull Up Max retest (from 3/18) Conditioning:Every 3 minutes, for 12 minutes (4 sets) for times: 20/15 Calories of Assault Bike 10 Burpee Box Jump-Overs (24″/20″) Mobility: 10 minutes lower body focused
Workout of the Day
Wednesday, June 1st
Strength: Deadlift – 10RM retest from 3/14 Conditioning: For time: 20 min cap 50 Power Cleans 115/85 50 Wall Balls 20/14 50 DU/100 SU 35/35/35 20/20/20 10/10/10 Workout – we shoud be aiming to complete the rounds in no more… Read more »
Tuesday, May 31st
Strength: Bench Press 4×3 @ 85% 1RM Bench press – drop % by 5-10% if feeling the effects from yesterday’s Murph, but it will do us good to perform some pressing to open our pecs up and alleviate soreness. For… Read more »
Monday, May 30th
**Memorial Day Murph** For Time (weight vest optional) 1 mile run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile run Background: In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28,… Read more »
Sunday, May 29th
Hero WOD: Sham 7 rounds for time of: 11 Deadlifts, 1x bodyweight Run, 100 m Background: Dedicated to Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations,… Read more »
Saturday, May 28th
Teams of 2: AMRAP 24 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Goblet Squats 70/53 12 Push-Ups 15/12 Cal Row Workout – Partners will switch after every movement, meaning A will do 3 HSPU, B will do 6 Pull… Read more »
Friday, May 27th
Weightlifting: Clean and Jerk EMOM 10 2 Power Clean and Jerks at 70-75% 1RM Weightlifting – we can build during the EMOM, but the weight should be something that we can complete in less than 30 seconds for both reps…. Read more »
Thursday, May 26th
Skill: Turkish Get Up Skill Work ~ 15 minutes Turkish get up – we will work on efficiency and proper mechanics of the movement, and then build to a heavy for the day with the remainder of 15 minutes. Conditioning:… Read more »
Wednesday, May 25th
Strength: Tempo Strict Pull Ups 31X1 4 max effort sets Strength – we have a 3 second negative and a 1 second pause at the bottom and at the top of each rep. We will do 4 max effort sets… Read more »
Tuesday, May 24th
Strength: Back Squat – 10RM retest Conditioning: 16 min AMRAP 10 Front Rack Reverse Lunges 115/85 15 Power Cleans 115/85 20 Med Ball sit ups 20/14 200m med ball run Workout – Scale weight to 95/65 then 75/55. We’re looking… Read more »