Metcon:
For Time:
1000m Row
20 Chest 2 Bar Pull-ups
750m Row
15 Chest 2 Bar Pull-ups
500m Row
10 Chest 2 Bar Pull-ups
250m Row
5 Chest 2 Bar Pull-ups
– Rest 2 minutes –
100 Double-Unders
40 Shoulder 2 Overhead (63/95)
75 Double-Unders
30 Shoulder 2 Overhead (63/95)
50 Double-Unders
20 Shoulder 2 Overhead (63/95)
25 Double-Unders
10 Shoulder 2 Overhead (63/95)
*27 minute cut-off. Cut-off includes rest time.*
Read MoreStrength:
EOMOTM X 12 minutes
3, 3, 3, 2, 2, 2
Front Squats
Metcon:
AMRAP X 10 minutes
8 OAA Dumbbell Squat Snatch (55/70)
16 Wallballs (14/20 @ 9/10ft)
24 Air Squats
*At least 4 Rounds to Rx*
Read MoreMetcon:
4 Rounds
20 Toes 2 Bar
10 Clean and Jerks (103/155)
800m Run
*30 minute cut-off*
Read MoreStrength:
3, 3, 2, 2, 1, 1
Snatch Balance
*there is no time constraint on this. Just get the 6 sets done at the reps prescribed, increasing throughout. Try to get as heavy as you can.*
Metcon:
21-15-9
Ring Dips
Power Snatch (93/135)
*10 minute cut-off*
Read MoreStrength:
EMOTM X 10 minutes
Odd- 6 Dumbbell Step-Ups
Even- 6 Strict Pull-ups
*Go HEAVY as possible on the DB Step-ups and you can scale up the strict pull-ups by doing strict chest 2 bar, or adding weight*
Metcon:
“2016 Regional Event 4ish”
4 Rounds
20 Pistols
15 Power Cleans (78/115)
*12 minute cut-off*
Read MoreMetcon:
6 Rounds
1 Minute Handstand Hold
50 Double-Unders
15 Dumbbell Shoulder 2 Overhead (35/55)
*25 minute cut-off*
Read MoreHappy Memorial Day!
We will be doing Murph 9, 10, 11, and 12 Monday.
For those of you that don’t know Murph is:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Good luck and have fun. You may also do a half Murph if this looks too daunting, you will have the full hour of class to complete this.
Strength:
EOMOTM X 12 minutes
5, 5, 4, 4, 3, 3
Back Squats
Metcon:
AMRAP X 8 minutes
10 Wallballs (14/20 @ 9/10ft)
10 Toes to Bar
*At least 9 Rounds to Rx*
Read MoreMetcon:
For Time:
25 Deadlifts (153/225)
10 Burpee Box Jump Overs (20/24)
10 OAA Dumbbell Snatch (55/70)
20 Deadlifts (153/225)
10 Burpee Box Jump Overs (20/24)
10 OAA Dumbbell Snatch (55/70)
15 Deadlifts (153/225)
10 Burpee Box Jump Overs (20/24)
10 OAA Dumbbell Snatch (55/70)
10 Deadlifts (153/225)
10 Burpee Box Jumps Overs (20/24)
10 OAA Dumbbell Snatch (55/70)
5 Deadlifts (153/225)
10 Burpee Box Jump Overs (20/24)
10 OAA Dumbbell Snatch (55/70)
*25 minute cut-off*
Read MoreStrength:
EOMOTM X 12 minutes
Cluster Repeats
2.2.2.
Strict Press
Metcon:
4 Rounds
10 Hang Squat Snatch (63/95)
15 Kettlebell Swings (55/70)
*10 minute cut-off*
Read More