**Murph Prep #2 on Tuesday, bring your vest!** Strength – Tempo Strict Press 4×3. 3 second negative. Target percentage if you know your 1RM should be around the 80% range, but emphasis is on controlling the negative. Conditioning: “Grettel” 10… Read more »
Hero WOD: “Heavy Team” 343 -In teams of 2 for time: 4 rounds of: 25 Deadlifts, 225/155 lbs 25 Power Cleans, 135/95 lbs 25 Ground-to-Overheads, 95/65 lbs — then — 3 rounds of: 43 Burpees (completed together) Background: “343” is a… Read more »
Conditioning: In Teams of 2 – 6 rounds for time of: 25 Kettlebell Goblet Squats, 70/53 lbs 20 Russian Kettlebell Swings, 70/53 lbs 15 Shoulder-to-Overheads, 135/95 lbs 10 Box Jumps, 30/24 in 5 Strict Pull-ups *One works/One Rests. In order… Read more »
Strength – Deadlift: Build to 90% in ~ 10-12 minutes, then 3×3 at 80% (reset between each individual rep, focus on brace and speed of floor). Conditioning: Complete as many rounds as possible in 14 mins of: 20 Deadlifts, 185/135… Read more »
Murph Prep #2 – Cindy (w/ vest if possible) AMRAP 20 – 5 Pull Ups, 10 Push Ups, 15 Air Squats. Accessory (after Cindy) – 3 Rounds of 8 Bent Over Barbell Rows, max hollow rocks.
Gymnastic Skill: HSPU work followed by As many reps as possible in 7 mins of: 1 Pause Strict Handstand Push-up 1 Strict Handstand Push-up 1 Handstand Push-up 2 Pause Strict Handstand Push-ups 2 Strict Handstand Push-ups 2 Handstand Push-ups 3… Read more »
**next weekly Murph prep will be on Thursday, bring your vest!** Strength – Bench Press 4×3 at 75% with 31X1 tempo (3 second negative, 1 second pause, explode up) Conditioning: In 12 minutes perform: 3 Rounds of 10 Snatch 95/65,… Read more »
Strength – Back Squat 4×3 @ 85-88% Conditioning: Complete as many rounds as possible in 12 mins of: Row, 250 m Double Kettlebell Overhead Walk, 44/26 lbs, 50 ft 20 Push-ups Double Kettlebell Front Rack Carry, 44/26 lbs, 50 ft… Read more »
Open Gym from 1000-1200 – come join us!
PARTNER WOD: 2RFTTeams of 2800m Run (together)80 Wall Balls 20/1480 Push Ups Reps can be broken up however but run must be done together. Core: Tabata: Plank
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.
