Murph For time: Run 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi All the above in a 20lb vest or body armor. Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. If necessary pull ups can be scaled to ring rows. In other words there will be a version of this workout that…
DetailsStrength Take 20 Minutes to determine a max effort in the Press Then For time: 2 rounds of: 5 Bar Muscle-ups 5 Snatches, 135/95 lbs — then — 2 rounds of: 15 Deadlifts, 135/95 lbs 30 Air Squats — then — 2 rounds of: 5 Bar Muscle-ups 5 Cleans, 135/95 lbs Buyout Row 2000m for…
DetailsMobility Thursday
Shoulders and Hips
Then
21-15-9 of:
Wall Balls 30/20#
Power Cleans 135/95#
Buyout
3 rounds of :30 work :30 rest of
Handstand Shoulder Taps
Chin over Bar or Chest to Bar holds
Hanging Hollow Arch (go very slow)
Strength
Take 20 Minutes to determine a max effort in the
Bench Press
Then
Jackie
For time:
Row, 1000 m
50 Thrusters, 45 lbs
30 Pull-ups
Buyout
Lying Triceps Extension 5 x 8
Narrow Grip Bench Press 5 x 8
Do Triceps First and Superset
Strength/Skill Take 20 Minutes to determine a max effort in the Clean and Jerk *Go as heavy as you can without pressing out the bar. Pressouts are misses. If you miss or pressout a weight you can’t go up before you make the weight. If you miss the same weight twice your done for the…
DetailsStrength
Take 20 Minutes to determine a max effort in the
Squat
Then
3 rounds of:
20 Wall Balls 30/20#
20 Pullups
Rest 1:00 between rounds
Rx+ wear 20/14 pound vest
Buyout
3 x ME Banded Pullups
(bands are from the bottom, not the top)
Wendler Deadlift Week 2 3 @ 70% 3 @ 80% Amrap @ 90% Then Otis As many reps as possible in 15 mins of: 1 Back Squat, 1.5x bodyweight 1 Shoulder Press, 0.75x bodyweight 1 Deadlift, 1.5x bodyweight 2 Back Squats, 1.5x bodyweight 2 Shoulder Press, 0.75x bodyweight 2 Deadlifts, 1.5x bodyweight 3 Back Squats,…
DetailsStrength Wendler Press Week 2 3 @ 70% 3 @ 80% Amrap @ 90% Then For time, wearing a weight vest: 800m run Then, 6 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats 800m Run Men wear a 20-lb. vest Women wear a 14-lb. Vest Buyout Stretch and mobilize anything that’s tight or…
DetailsMobility Thursday Neck and Shoulders Then 5-minute AMRAP of Wall Balls 30/20 lb Immediately followed by 2 rounds of: 10 Cleans, 185 / 125 lb. 10 bar facing burpees Then, 2 rounds of: 10 Cleans, 135 / 95 lb. 10 bar facing burpees Total Time Cap 15 minutes If you look like a high school…
DetailsStrength
Wendler Bench Press Cycle
Week 2
3 @ 70%
3 @ 80%
Amrap @ 90%
Then
7 rounds for time of:
5 Power Snatches, 135/95
Sprint 200 m
Buyout
Lying Triceps Extension 5 x 8
Bench Press 5 x 8
Do Triceps First and Superset
