Weightlifting: 5 rounds for quality of: 1 Snatch Lift Off 1 Snatch Deadlift 1 Snatch Pull 1 Power Snatch 1 Squat Snatch – all about positioning and bar path today. Keep weight modest and focus on execution, not weight. Conditioning:… Read more »
Strength – Bench Press 4×3 @ 85% Conditioning: For Time *10 min cap* 45 Thrusters, 75/55 lbs 45 Toes-to-bars 45 Power Cleans, 75/55 lbs 45 Pull-ups 10 min cap Time cap is aggressive, we want fast reps and big sets… Read more »
Strength – Deadlifts, 1 rep every 30 seconds for 8 minutes at 85% 1RM. Goal is to have every deadlift be the same strong speed with perfect technique. Conditioning – For time: Row, 2000 m 150 Double Unders 50 Burpee… Read more »
**Murph Prep #4 – bring a vest!** 4 rounds for time of: Run, 400 m 15 Pull-ups 25 Push-ups 35 Air Squats Rest 2 mins. – because of the rest we should be going larger on the sets than we… Read more »
Come join us for Open Gym from 1000-1200!
Conditioning: In teams of 2 – Complete as many rounds as possible in 24 mins of: 150 Wall Balls, 20/14 lbs 90 Double Unders 30 Bar Muscle-ups *1 works, 1 rest* This is a team version of open 12.4. Try… Read more »
Weightlifting: 2×8 Behind the neck Snatch Grip Push Press, 2×5 Behind the neck Snatch Grip Push Jerk, 2×3 Snatch Balance. *6 working sets of snatch strenght, weight should go up between PP/PJ/Balance. We will be using our hips to initiate… Read more »
Strength – Volume Back Squat: 3×10 @ 65% Conditioning: For time (16 min cap): 15 Handstand Push-ups 25 Alternating Pistols/Goblet Squats 35 Kettlebell Swings, 53/35 lbs 50 Push Press 75/55 35 Kettlebell Swings, 53/35 lbs 25 Alternating Pistols/Goblet Squats 15… Read more »
Gymnastic Strength – 4 rounds for quality of: 6-8 Ring Pull-ups, Max Strict Ring Dip: We want the ring dips to be max effort reps, however if using a band, should not be exceeding 10 reps (go with a harder… Read more »
**Murph Prep #3** Conditioning: Every 1 min for 30 mins, alternating between: 25 Kettlebell Goblet Squats, 35/26 lbs 10 Ring Dips 15 Pull-ups 20 Push-ups Run, 300 m Rest 1 min “For Murph Prep, wear vest if possibleGoblet Squats are… Read more »
Clean – E3MOM for 9 minutes (3 rounds) 5 Cleans Set 1: 75% Set 2: 80% Set 3: ~85%
Strength – Heavy cleans today and these should not be touch and go. 3 minutes is plenty of time for quality reps and rest.
Running Clocks For 4 minutes: (0:00-4:00) 15 Power Cleans 155/105 | 135/95 | 95/65 Max Cal Row For 3 Minutes: (4:00-7:00) 12 Power Cleans Max Cal Row For 2 minutes: (7:00-9:00) 9 Power Cleans Max Cal Row
Workout – building off our cleans, we should be dropping weight from our strength here. Total of 9 minutes in which we’ll count our calories as our score.
