Thursday, 05-25-2017
Skill. Pistol Progression Conditioning. Murphy Deload 1000M Run 5 Rounds 5 SDLHP RX(95/65) 10 Incline Box Push-ups 15 Jumpies 1000M Run Shoulder Mobility
Wednesday, 05-24-2017
Strength. Push Jerk 1-1-1-1-1 Conditioning. 3 Rounds for time Double-Under Helen 21 KBS 12 pull-ups 50 double-unders (2:1 singles or 50 attempts) Men 53 RX/70 RTG, Women 35 RX /53 RTG C2B RTG Mobility. Static stretch
Friday, 05-19-2017
Strength. Deadlift Conditioning. For Time 21, 15, 9, 15, 21 Snatches 75/55 Pull Ups Russian Twist 2:1
Thursday, 05-18-2017
Skill. Pistols Conditioning. Murph Training Two Rounds for Time 400m Run 50 Air Squats 800m Run 50 Air Squats Cash Out. Push Ups Three sets max reps 5 Seconds Down Explode Up
Thursday, 05-11-2017
Group Warm-up Conditioning. Half Murph 800m Run 50 Pull Ups 100 Push Ups 150 Air Squats 800m Run
Wednesday, 05-10-2017
Strength: Push Press 3-3-3-1-1-1 Conditioning. 4 Rounds 1 Min. Double Unders 1 Min. Power Snatch 75/55 1 Min. Sit-ups 1 Min. Lunges 1 Min. Rest
Tuesday, 05-09-2017
Group Warm-up Conditioning. For Time 50 Cal. Row 50 Box Jumps 24/20 50 KB Swings 53/35 50 Wall Balls 20/14 50 Ring Dips 50 Wall Balls 50 KB Swings 50 Box Jumps 50 Cal. Row
Friday, 05-05-2017
Strength. Overhead Squat 3-4 warm-up sets, then 3,3,3,3 HASP Conditioning. 9-15-21 Power Snatch 95/65 Box Jump 24/20 1 Rope Climb after each round
Tuesday, 05-02-2017
Group Warm-up Ab-mat Relays – Carry Ab-mat to each cone Cone 1 – 5 Air Squats, Cone 2 – 5 Sit-ups, Cone 3 – 5 Push-ups, wall – 5 walls balls. Run back and Hand off ab-mat to next teammate in line who then goes through same circuit. 2 lines/2 teams Conditioning Partner Chipper. YGIGO […]
Friday, 04-28-2017
Strength Power Snatch 5-5-3-3-1-1 Conditioning. For Time 50-40-30-20-10 Cal. Row 10-8-6-4-2 Ground to Overhead 135/95
