We are back to our original gym setup… The next training phase is a “two week testing phase.” During the two week testing phase we will establish “1RM” lifts to have a foundation for the next training phase. The purpose of testing is to gauge your current strength level before beginning our strength program. Upon…
We are back to our original gym setup… The next training phase is a “two week testing phase.” During the two week testing phase we will establish “1RM” lifts to have a foundation for the next training phase. The purpose of testing is to gauge your current strength level before beginning our strength program. Upon…
Three (Easy) Rounds NFT 200m Run/row/ski :30 Side Plank Hold e/s 10 Push-ups + 20 band pull aparts 20 Russian Twists, 15/10# 1/1 Then.., Incline BB bench press Set 1: 15reps light Set 2: 3reps w/:5neg into 3reps fast x2 Set 3: 10 full reps :2neg Set 4: 8 full reps :2neg Set 5: 8…
Warm up Max Cal Bike 3:00 Max Single Unders or Double Unders 3:00 Max Cal Row/ski/run/versa 3:00 Then.., 90/90 hip rolls x10 Alt Bottom squat reach x10 Then.., Front Squat Set 1: 12 LIGHT reps tempo :3down/:3up Set 2: 10 MODERATE reps tempo :3d/:3u Set 3: 8 HEAVY reps :3/:3 Set 4: 8 Heavy reps…
3:00 bike/row… 100 flutter kicks then… NFT (quality and purpose) Complete 5 Sets 12 RKBS, 53/35# 12 Alt Step Ups, 20” 12 Up Downs Rest :30 12 Cossack Squats Row/Bike/Ski/versa/run 1:00 20 Mountain Climbers (1-1 Count) Rest/Walk 1:00 btw each set Then.., Skill: Split Jerk : 7 – 10 min – foot work – from…
Warm-up 3min Bike 20 Cossack Squats 20 each of Y-T-W Mini Band Lateral Walks Down & Back Into…, Wall HS Hold :30 or Plank :30r x 5 Sets Followed by Shoulder Mobility Then.., EMOM x 10min. Odd: 5 Hang Power Snatches Even: 60 Double Unders *Every other round is 12/9 Cal Rest 3min. EMOM x…
2 Sets Run 100m 4 Air Squats 4 Strict Pull Ups/Ring Rows 4 Air Squats 4 Push Ups Then.., Murph 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. OR….. Team Murph!!! With a partner You can not break up…
For Time: 1,000/800m Row/ski/versa 100 Ab Mat Sit-Ups 1,000/800m Row 100 Double Unders 1,000/800m Row Then.. 30 Alternating V-Ups 50 Banded Good Mornings Green 30 Alternating V-Ups Then…, 4 sets 60 band pull aparts rest 1:00 Then.., 3sets :30 L-sit hold :30 hollow hold :30 L-sit hang
Murph is coming Monday!! Schecdule is live on zen planner. 8a 9a 10a Post WOD BBQ!!! General warmup then… clean warm up then.., Teams of 2. Only 1 person works at a time. “You go, I go” 60 Rounds: 2 Hang Power Cleans 4 Wall Balls (15min) Rest 5min. 30 Rounds: 4 Deadlifts 6 Cal
Murph is coming Monday!! Schecdule is live on zen planner. 5:00 clock 30 singles 5 inch worm :20-:30 Handstand hold or plank Then.., 11 min AMRAP: 5/5 DB Hang Clean and Jerks 50/35 10/8 Cal 10 Push-ups / HSPU. rest 2min 11 min AMRAP: 10 Alt. DB Snatches 5/5 10/8 Cal 10 Weighted Sit-Ups *Add…
