Month: November 2017

PART A Front Squat 5 x 3 @ 80% set on 2 minute timer   PART B 5 Rounds 15 Deadlifts (70/52.5) 25 Abmat Sit ups 12 minute time cap

"Murph" For time 1600m Run 100 Pull Ups 200 Push ups 300 Squats 1600m Run 50 min time cap "In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout...

PART A Every minute on the minute for 10 minutes 1 Power Clean + 1 Push Jerk   PART B 15-12-9 Reps of Touch n Go Power Clean and Push Jerk Pick a weight for each set you can do...

PART A Prehab Circuit 4 Rounds 20 Glute Bridges 15 Band Pull Aparts 10 Stop Sign 20 Monster Walk   PART B 20 Minute team row or bike As many calories as possible Must do a minimum of 10 calories…

PART A Back Squat 5 @ 70% 5 @ 73% 4 @ 76% 4 @ 79% 3 @ 82% 3 @ 82% complete sets every 2  minutes   PART B 3 Rounds 10 Power Snatches (52.5/35) 20 Box Overs (24/20)…

In teams of 3, As many reps as possible in 25 minutes 600m Run (200m each) 60 Calorie Row or 50 Cal Bike 60 Thrusters – Round 1 (35/25), Rounds 2 (42.5/30), Round 3 (52.5/35), Round 4 (60/42.5), Round 5…

PART A As many reps as possible in 13 minutes 55 Burpees 55 Pull ups 55 Handstand Push ups   PART B 3 Rounds Not For time 10 Strict Toes to Bar 15 GHD Sit ups 20 Abmat Sit ups

PART A Bent Over Barbell Row 4 x 10 Complete sets every 90 seconds   PART B As many rounds as possible in 18 minutes of 3 Kettlebell Swings (24/16) 3 Box Overs (24/16) 3 Ball Slams (12/9) 6 Kettlebell…

In Teams of 3: As many reps as possible in 7 minutes of 50 Push Press (60/42.5) 50 Push Press (70/47.5) AMRAP Push Press (80/55) rest 3 minutes As many reps as possible in 7 minutes of 50 Front Squats…

PART A Every 4 minutes for 5 rounds 12 Toes to Bar 15 Deadlifts (85/60) 200m Run   PART B Accumulate 2 minutes of Seated L-sit hold Every break, complete 10 Sit ups 5 Minute time cap