Tuesday 6.01.21
BACK SQUAT 8-8-6-6-4RM for the day CONDITIONING AMRAP 20 15/12 Calorie Machine 10 Power Cleans (115/85) 10 Box Jumps
Month: May 2021
Memorial Day “Murph”
LT. Michael P. MurphyUnited States Navy (SEAL)May 7, 1976 – June 28, 2005 LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by Read more about Memorial Day “Murph”[…]
Monday 5.31.21
IN MEMORY OF… “Murph” for time: 1 Mile Run (20# vest) 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run Bring a friend and partner WOD this one!!! Ten rounds each of “Cindy” equals “Murph”. Whether you do 1/2 or whole, with or without a partner, with or without a vest, this about remembering Read more about Monday 5.31.21[…]
Friday 5.28.21
OHS/FRONT SQUAT/BOX SQUAT 8 sets of 3 @ 60% of your 1 RM CONDITIONING 3 Rounds NOT for Time: 36/24 Cal Bike or 48/36 Cal Row or 600m Run 24 T2B (30 Knees 2 Chest or 48 Sit-ups) 12 Power Cleans (165/115)
Thursday 5.27.21
WARM UP/MOBILITY 15min of roll out, stretching, and mobility. CONDITIONING AMRAP 30 10 Seated Plate Twist (each side) + 10 Leg Raise + 10 Toe Touch + 10 Sit-ups (all with 25/15 plate) 200m Run 20 OH Plate Lunges (25/15) 250/200m Row
Wednesday 5.26.21
CLEAN COMPLEX Power Clean + Pause (3 sec) Front Squat + Front Squat + Hang Squat Clean 15min to best and heaviest complex CONDITIONING 4 RFT: 50 Double Unders (75 singles) 10 Hang Squat Cleans (115/85) 400m Run
Tuesday 5.25.21
BENCH or STRICT PRESS + BENT ROW 8-8-6-6- establish 4RM 3 sets of 10 Bent Row (AHAP) CONDITIONING AMRAP 15 10 Deadlift (225/155) 12 Push Ups 14/10 Calorie Machine or 200m Run
Monday 5.24.21
BACK SQUAT 8-8-6-6-est. 4RM CONDITIONING For Time: w/partner 42-30-18 Power Snatch (95/65) Wallball (20/14) Lateral Burpees
Friday 5.21.21
BARBELL STRENGTH Pick Your Movement: 6 sets of 5 repetitions Squat, Press, Deadlift, Clean, Snatch, or Thruster. build in weight through 6 sets CONDITIONING 5 RFT: 40 Double Unders (scale to 60 singles) 20 Alt. DB Snatch (50/35)
Thursday 5.20.21
BAND WORK 5 Rounds NOT for Time: 250m Row or 1min Assault Bike 40 Band Pull Aparts + 20 Band Tricep Pushdowns CONDITIONING / ACTIVE RECOVERY AMRAP 30 400m Run (Row option if raining) 10 Leg Raises + 10 Toe Touch w/ plate (45/25) 20 Sit-ups without plate 20 KB Swings (choose weight) E80 DB Read more about Thursday 5.20.21[…]