Warm-up: 200m Run 100ft High Knees 100ft Butt Kickers 100ft Toy Soldiers 100ft Lateral Side Steps 100ft Karaoke Strength: Push-press 4×10 @ 50%-60% Warm-up with 1×10 first Conditioning: 10x50m Sprint Rest will be the walk back to the starting line Start slow and follow the progression Rounds 1-3: Warm-up, 70%-80% effort Rounds 4-7: Working sets,...Read More
Warm-up/Mobility: Coaches Choice Strength: 1) Front Squat 4×10 @ 50%-60% Warm-up 1×10 first 2) Hang Power Snatch warm-up, 3×3 Conditioning: 3 Rounds 25 Hang Power Snatch, 65#(45#), this should be light! 25 Over the Box Jumps, 24″(20″)Read More
Warm-up: Coaches choice Stretch/Mobility 15min time limit Workout: 1a) 4x 3 Hang Power Cleans + 1 Push-Jerk 1b) 4x500m Row Notes: Due to the high volume of reps for “Murph” that was done on Monday, this workout is going to be approached as a recovery workout. It will not be timed and is required to...Read More
“Memorial Day Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run Notes: Please arrive 15-20min before your heat time starts. You will be responsible for your warm-up, setting up your station and having some sort of method to count rounds (5 chip limit per person please). Be ready to go...Read More
Warm-up: Coaches Choice Strength: 1) Push-press 5×3 @ 70% Warm-up with 2-3 sets of 2-3 reps 2) Dead Lift warm-up 3×3 Conditioning: Team workout 21-15-9 200m Run Dead Lift, 155#(105#) Box Jump, 24″(20″) Teams of 2 will complete the workout as such: Exerciser 1 will Run 200m and perform 21 Deads and 21 BJ’s while...Read More
Warm-up/Mobility: Coaches Choice 10min time limit Workout: 3 Rounds 60 Squats 25 Pull-ups, Chest 2 Bar if you got them 20 Burpees Skill: 18min to work on Triple/Double Unders Hand Stand Holds L-Sits Ideally you should spend 2:00min per movement then move to the next (this will total 3 rounds). Squat!Read More
Warm-up: 200m Run 2x100ft High Knees 2x100ft Butt Kickers 2x100ft Toy Soldiers 2x100ft Lateral Side Steps 2x100ft Karaoke Strength: Front Squat 5×3 @ 80% Warm-up with 2-3 sets of 2-3 reps first Conditioning: 10x100m Sprint Rest will be the walk back to the starting line Start slow and follow the progression Rounds 1-3: Warm-up, 70%-80%...Read More
Warm-up/Mobility: Coaches Choice, 10min time limit Strength: 1) 6x 3 Snatch (Full Squat) @ 60%-70% Warm-up with 2-3 sets of the complex. Work within your skill set, an example would be: 3 high-hang power snatches Conditioning: 4 Rounds (3:00min time limit per round) 250m Row 14 Pull-ups, any style 7 Clean & Jerk, 115#(75#) 3:00min...Read More
Warm-up: Coaches Choice Strength: 1) HBBS 5×3 @ 80% Warm-up with 2-3 sets of 3 reps 2) Power Snatch Warm-up, 3×3 Work within your skill set, build up to your working weight Conditioning: 3 Rounds 400m Run 7 Over the bar Burpees (1=1) 14 Power Snatches, 75#(55#) If weather turns, a 500m row will be...Read More
