Olympic Lifting 1. Hang Snatch: Build to heavy 2a.Clean starts w/ 2 sec pause at knee: Heavy 5 x 3 2b.Jerk: 5 x 3 Endurance Murph Prep Ladder 200m run 1 Rd cindy (5 pullups/10 pushups/15 squats) 400m run 2 rds cindy 600m run 3 Rds cindy 800m run 4 Rds cindy 1000m run *Cash Out:...Read More
Press: 5-3-1: (1 second dead-stops in bottom) Then… Mainsite WOD Complete as many rounds and reps as possible in 15 minutes of:3 wall walks15 burpees60 double-undersRead More
Deadlift: Top set of 8 (try to increase weight from last week) Then… 1 x max reps @90% of 8rm Then….. “Snatch & Collapse” – For Max Reps (21 min time cap) 1000m Row 60 DB Snatches, 50/35 800m Run 30 HSPU 400m Ski Max MU in remaining timeRead More
1a. Bench Press: 3×8@ 75%- 77% 1b. Bicep Curl: 3 x 8-12 (*increase reps or weight from last week) Then… Mid-Week Mover – 20 MIN AMRAP 50 Drag Rope DU 100m OH Carry, (switch arms @50m) 50 Sit-ups 100m Prowler Push, 55/35Read More
Work To A Heavy Complex: Clean + Hang Clean + Jerk Then… For Time 400m Run 21 Hang Cleans, 135/93 12 burpees over 400m run 15 Hang cleans, 155/113 12 Burpees over bar 400m Run 9 Hang cleans, 185/133 12 Burpees over barRead More
Endurance– AMRAP 35 30 DB hang snatch 30 Situps 30 Cal Ski 20 DB OH Lunges 20 Toes 2 Rings 20 Cal Bike 10 Db Devils Press 10 GHD Situps 10 40’Shuttle RunsRead More
NO CLASSES / OPEN GYM ONLY BUTTERFLY RUN 5K / 1 MILE WALK / RANDOM RUCK DISTANCE Date: Saturday, April 4th, 2026 Location: Great Valley High School Times: Race Day registration starts at 7:30 am 5K Run/Walk starts at 9:00 am Course: Cross country-style race starts and finishes at the track at Great Valley HS. Entire course is located...Read More
