Workout of the Day

Monday, April 4th

Gymnastic Strength: 4 rounds for quality of: 10 Feet Elevated Ring Rows 12 Double Dumbbell Bicep Curls Conditioning: 4 rounds for time of: 7 Box Jumps, 30/24 in 9 Double Dumbbell Power Cleans, 50/35 lbs 11 Double Dumbbell Push Press,… Read more »

Saturday, April 2nd

Conditioning: Every 1 min for 32 mins, alternating between: 14/10 Assault Bike Calories 1 round of DT, 155/105 lbs 16/12 Row Calories Rest We’ll split into teams of 4 to divide the stations, but the workout will be an individual… Read more »

Friday, April 1st

Strength – 4 Supersets of 10 Double Dumbbell Bent Over Row + Max Chin-Over-Bar holds, rest 90s. Strength – working on combining our horizontal pulling strength with a vertical, static hold over the bar. Bent over rows should be hinged… Read more »

Tuesday, March 29th

Gymnastic Strength – 4 sets A1) Seated DB Z-Press 4×8 A2) Weighted Arm Circles 5lb/2.5lb 4xmax effor Gymnastic strength designed to help with HSPU. Keep the arm circles small and controlled, slower is better. Perform 2 sets forward and 2… Read more »

Monday, March 28th

**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 »