Warm Up EMOM, for 9 minutes (2 Sets) Min 1 – Row 15 Strokes Min 2 – Run 150m Min 3 – Jumprope Singles x 45 seconds Then 2 Sets of: Banded Lat Stretch x 60 seconds per side Couch Stretch x 60 seconds per Pec Minor Stretch x 60 seconds per Workout of the […]
Warm Up Run 400m Dynamic Drills Then 2 Rounds of: Dislocate x 5 OHS x 5 Scap Push Up x 5 Scap Pull Up x 5 Workout of the Day “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue,
Workout of the Day In teams of 3, with only 1 person working at a time, complete as many rounds and reps as possible in 35 minutes of: Row 1000m Double Under x 90 Front Squat x 45 (115/75) Shoulder to Overhead x 45 Pull Up x 45
Warm Up 2 Rounds of: Squat to Stand x 5 Box Jump/Step Down x 5 Scap Push Up x 5 Then, 2 Rounds as a group of: RDL x 5 (45/35) Hang Power Clean x 5 Front Squat x 5 STO x 5 (press+push press+push jerk+split jerk+press in split) Workout of the Day A. Clean &
Warm Up Jumprope 3 minutes Dynamic Drills Then 2 Rounds of: TGU x 1 per side. Each rep should take at least 20 seconds. Go slow and focus on stability in each position. Wall Walk x 2 Alt. Hanging Hip Touch x 8 or Deadhang 30 seconds Workout of the Day A. 3 Sets for
Warm Up Jumprope 3 minutes Dynamic Drills Then Dislocate x 10 Scap Pull Up x 10 T Push Up x 10 Workout of the Day A. CGBP – Find 1RM For the bench press, perform the following reps and percentages: Set 1 – 60% of possible 1-RM x 3 reps Set 2 – 75% of possible
Warm Up In teams of 4, complete 2 rounds each of: Partner A – Row 200m Partner B – FLR on floor Partner C – Bottom of Goblet Squat Partner D – Deadhang from Pull Up bar Workout of the Day A. 3 Sets for Max Reps 60 seconds – Wallball (20/14lbs to 10/9′ target)
Warm Up Run 250m Dynamic Drills Ankle and Hip Mobility Then 2 Rounds of: Goblet Squat x 5 @ 30X1 KBS x 10 Squat Jump x 5 Bar Tap (Kips) x 5 Workout of the Day A. Back Squat – Build to a 1RM Use the following percentages when building to today’s 1RM Set 1 –
Workout of the Day In teams of 2,with only 1 person working at a time, complete as many rounds and reps as possible in 30 minutes of: Row 50 Cals or Run 500m w/ Medball (250m each partner with 20/14 ball) KBS x 40 (53/35) Pull Up x 30 Burpee x 20 Plate Pinch Carry
Warm Up Row or Run 250m Dynamic Drills Then 2 Rounds of: Single Arm OH Carry x 1 length per Walking Lunge x 1 length Workout of the Day A. 5 Sets A1: Alt Front Racked Reverse Lunges x 6-8 per – Rest 60 seconds A2: SA Bent Row x 6-8 per @ 2011 –
