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
Wednesday, 05-17-2017
Strength. Bench/Strict Press Conditioning. EMOM. Two Rounds Kettlebell Swings 53/20 Ball Slams 20/15 Kettlebell Cleans Slam Ball Russian Twist Kettlebell Snatches Slam Ball Sit Ups Kettlebell Jerks Slam Ball Rotational Toss
Tuesday, 05-16-2017
Group Warm Up Conditioning. Team AMRAP 30 (Team of Two) 10x Burpee Bar Touch (Pull Up Bar) Tall Guys use higher bar Girls that can’t jump and touch the pull up bar can hang a band as a target 8x Parallette Pass Through Through and back = 1 6x Wall Balls 4x Toe To Bar […]
Friday, 05-12-2017
Strength: Back Squat 5×3 Conditioning. AMRAP 10 5 S2OH 7 Hang Cleans 9 Burpees L1 95/65 L2 115/80 L3 135/95, Burpee over Bar
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
Thursday, 05-04-2017
Warm Up Firebase Spartan Obstacle Course Conditioning. Murph Training “Nicole”. AMRAP 20 Max Effort Pull-ups 400M Run
