Memorial Day Murph!Read more

Memorial Day Murph! Monday May 30th! Metcon Tabata: Row for Calories  Rest 1 minute between Tabatas  Tabata: Kettlebell Swings  Rest 1 minute between Tabatas  Tabata: Dumbbell Push Press  Rest 1 minute between Tabatas  Tabata: Medball Boat Holds Every minute on the minute for 24 minutes (6 rounds), complete:  Station 1 – Box Jump Overs   Station 2 – Alternating Dumbbell Snatch  Station 3 – Russian Twists  Station 4 – Rest  Nukes 8 minutes to complete: 1-mile run 315-lb. deadlifts, max reps Then, 10 minutes to complete: 1-mile run 225-lb. power cleans, max reps Then, 12 minutes to complete: 1-mile run 135-lb. overhead squats, max reps Do not rest between rounds. Post run times and reps completed for each exercise to comments.Read more

Teams of Two! Metcon In teams of two, with only one person working at a time, complete the following:200 Ab Mat Sit-Ups800 Meter Overhead Carry (45/25 lb plate)200 Slamballs (30/20 lbs)800 Meter Overhead Carry (45/25 lb plate) 200 Walking Lunges (30/20lbs) Read more

Ground to Overhead! Metcon For time:30 Ground to Overhead (95/65 lbs)30 Pull-Ups400 Meter Run20 Ground to Overhead (95/65 lbs)20 Pull-Ups400 Meter Run10 Ground to Overhead (95/65 lbs)10 Pull-Ups400 Meter Run *Alternative = Alternating Dumbbell Snatch Cool Down Recovery Work 2-3 Sets of: Cobras x 10 reps  Rest 30 seconds  Couch stretch x 30 seconds each leg  Rest 30 seconds  Thread the needle x 30 seconds each armRead more

Front Squats! Weightlifting Front Squat* Set 1 – 50% x 5 reps* Set 2 – 75% x 3 reps* Set 3 – 85% x 1 rep* Set 4 – 90-95% x 1 rep* Set 5 – Test 1-RM* Set 6 (optional) – Exceed Set 5 weightRest 2-3 minutes between sets and work on mobility to prepare for Part B. Metcon Two sets for times of:Row 500 Meters30 Ring Dips20 Toes to BarRest 4 minutes between setsRead more