2:00 row 50 Band pull aparts Then… 6:00 AMRAP 5 Hang Muscle Snatch 5 Snatch grip push press 5 Snatch Grip RDL 5/5 Step Back Lunges Then… 10:00 EMOM (Week 3 of 4) Sets 1-4 1 Snatch Pull + 2 Hang snatch ( power/squat) – Sets 5-7 1 Snatch Pull + 2 Low Hang Snatch…
4 Rounds For Time: 40/32 Cal Bike/Row/ski or 400m run 30 Alt Box Step Ups (Bodyweight) 25 Russian Kettlebell swings to eye level (53/35) 20 Single Leg Alt V-Ups 15 Burpees 100m Farmers Carry (AHAP but something you can make 100m unbroken every time) **Rest 1 Min between rounds
6:00 EMOM 1) 8-10 DB OH Tricep Ext 2) 6-12 Diamond Pushups – Directly Into – 6:00 EMOM 1) 3-5 Lying Leg Lowers 2) 20 Plate Russian Twists Then.. 6 x 2:00 Work / :30 Rest (3 Sets Each) Odd Sets 200m Run (hareffort) AMRAP Burpee Pullups Even Sets 250/200m Row (hard. Effort) AMRAP Max…
2 Rounds 7/5 Cal Bike 15 Banded Good Mornings 5 Scap Pullups 15 Single Unders Then.. Squat Maintenance (Week 2 of 4) Every 2:15 x 4 Sets 3 Tempo Front Squats (:05 Negative) 7 Back Squats *Perform at 55-65% of 1 RM Front Squat Then… On 0:00 For Time: (8:00 Cap) 21-15-9 Front Squats 135/95…
1 Round 200m Run 10 Air Squats 20 High Plank Shoulder Taps 10 Curtsey Lunges Then… 9:00 EMOM 1) :40 Wall Sit 2) :40 HS Hold 3) :40 Front Plank *Scale HS Hold to a 45# plate overhead hold or wall walk into a hs hold as inverted as possible On the wall sit, find…
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…
