Weightlifting: 5 complexes of: 1 Power Snatch 1 Hang Power Snatch 2 Overhead Squats Starting at 60% of 1RM and building Conditioning: AMRAP 9 10 S2O 135/95 10 Med Ball Cleans 20/14 10 Deadlifts 135/95 10 Wall Balls 20/14 Workout… Read more »
Gymnastic Strength: Alt EMOM 12: Minute 1: 5-8 Strict HSPU Minute 2: 25 Hollow Rocks Strength – Supersetting strict HSPU with a ‘target’ number that should be modified based on the athlete’s ability. Scaling will go to 1 mat, pike… Read more »
Strength: Front Squat: 5×5 at 70%, 75%, 80%, 80%, 80% Rest 2 min Conditioning: 5RFT (12 min cap) 12 Alternating Pistols | Cossack Squat | Single leg squat to box 9 Dumbbell Push Presses (50/35 lbs) 6 DB Burpee Deadlift… Read more »
Come join us for Open Gym from 1000-1200!
Conditioning: Teams of 3 90/60 cal bike 60 box jump overs 24/20 60 power cleans 155/105 60 toes to bar 60 push jerks 155/105 90/60 cal bike 60 box jump overs 24/20 60 power cleans 135/95 60 toes to bar… Read more »
Strength: 4 giant sets of: A1) Back Rack Reverse Lunge 4×4/leg A2) Jumping Air Squat 4×12 A3) DB RDL 4×8 Strength – we’re going to be working on a giant set including a heavy lunge combined with an explosive movement… Read more »
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
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 »
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 »
**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 »
In teams of 2 5 RFT (30 min cap) 40/30 Cal Bike 20 Hang Power Cleans 135/95 | 115/85 | 95/65 20 Front Squats 135/95 | 115/5 | 95/65
Workout – one works one rests, so we will want to push the bike above our normal threshold knowing we can split the reps here. Barbell weight should be something that we can at least perform sets of 5 on. *Large classes can sub a 50/40 cal row on some rounds but no one should only row*
