4:00 AMRAP 6 Air Squats 5 Snatch Grip Push Press 4 Squat jumps :30 Row Then.. Snatch warm up Then. 10:00 EMOM (Week 2 of 4) Sets 1-4 1 Snatch Pull + 2 High Hang Snatch – Then.. 5-7min 1 Snatch Pull + 2 Hang Snatch – Then… 8-10min 1 Snatch Pull + 1 Low…
3 Rounds 10/10 Banded Strict Press 10 Banded Straight Arm Lat Pulldowns 10 Hollow Hold :30 Bike Then… In 12:00 Complete 3 Sets For Quality 8-10 DB Arnold Press 10-12 DB Pullovers (LIGHT!) 12-14 Russian KBS :20-:30 Hollow Hold If you did Murph yesterday, treat this as active recovery. Keep the weights light and move…
3 Rounds: 100m jog 5 Down dog to press up 10 banded pull aparts 5 air squats For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed…
Weekend schedule: Closed Sunday. 8a-9a-10a Classes Monday. In 12:00 Complete 3 Sets For Quality 10/10 Single Arm Bent Over Rows 20 Banded Straight Arm Lat Pulldowns 3-5 Lying Leg Lowers 15-20 Hollow Rocks Then… Every 2:00 x 18:00 (9 Rounds) 100m Run 3 Burpee to Target 5 American KB Swings 7 Situps
3 Rounds :30 Row 5 Snatch grip Deadlifts 5 Snatch Grip Push Press 5 Paused Back Squats Then.. Snatches (Week 1 of 4) EMOM x 4 1 Hang Snatch + 1 Low Hang Snatch + 1 Snatch Then.. Emom x 4 1 Low Hang Snatch + 1 Snatch Then.. EMOM X 3 1 Snatch Focus…
1 Round :30 Bike 20 Banded Curls :30 Row 20 Single DB Strict Press 100m Run Then.. 2 Rounds 100m Dual KB Front Rack Carry (ONLY KB) 30 Empty Barbell Curls 30/24 Cal Bike – 3:00 Rest – 2 Rounds 100m Farmer Carry (KB or DB) 30 Empty Barbell Strict Press 30/24 Cal Row –…
4:00 AMRAP 3/3 Box Step Ups 10 Banded Good Mornings 3/3 Curtsey Lunges :30 Machine of Choice Then… Every 2:00 x 6 Sets (3 Each) Odd Sets – 10 DB RDL’s 15 Banded Pull Throughs Even Sets – 10 (5/5) Farmer Hold Step Back Lunges (Heavy) 20 Bodyweight Heels Elevated No Lockout Squats On the…
200m Run – Then – 2 Rounds 10 Single DB Bench Press 10 Banded Curls 10 Banded Chest Pulls Then… In 12:00 Complete goal 4+ rounds 3 Sets for Quality 12-15 DB Bench Press 5-10 Strict Chinups 20 Single DB Curls This should be a good pump! Keep all of the movements unbroken here. Today…
2x 15/12 cal row 10 Squat jumps 5 Up downs 5 Scap pull-ups 5 knee tucks Then.. Squat Maintenance (Week 1 of 4) Every 2:30 x 4 Sets 3 Tempo Front Squats (:05 Negative) 7 Back Squats *Perform at 50-60% of 1 RM Front Squat Change of pace from the heavy squatting here. The goal…
20 min AMRAP 300 m run 30 DB Bench press 30 Sit Ups 200 m run 20 DB Push press 20 Tuck Crunches 100 m run 10 Burpees Over a DB 10 V-Ups rest 2 min then start part B 20 min AMRAP 1,000m row 80 Double Unders/singles 60 Plate Russian Twists 25/15 40 PLate…
