EMOM 10 MIN 1 Clean Pull + 1 Clean + 1 Hang Clean Then… For Time 400m Run 21 Power Cleans, 135/93 30 Pull-ups 400m Run 15 Power Cleans 20 C2B Pull-ups 400m Run 9 Power Cleans 10 BMURead More
Olympic Lifting -Snatch w/pause 2″ off Ground: Work to a heavy -2 Cleans + 1 Jerk: Work to a heavy Endurance – For Time 100 Air Squats 1 Rope Climb 1600m Run 75 KB Swings 1 Rope Climb 1200m Run 50 Box Jump Overs 1 Rope Climb 800m Run 25 Sandbag Ground 2 OS 1...Read More
Choose a Hero: Zeus Three rounds for time of: 30 Wall ball shots, 20 pound ball 75 pound Sumo deadlift high-pull, 30 reps 30 Box jump, 20″ box 75 pound Push press, 30 reps Row 30 calories 30 Push-ups Body weight Back squat, 10 reps Or…… Jenny Complete as many rounds as possible in 20...Read More
AMRAP 11 Minutes 12/10 Cal Bike 5 Deadlifts 205/143 3 Power Cleans 1 Front Squat AMRAP 11 minutes 12/10 Cal Ski 100m Farmer Carry-Heavy 20 Lateral Box Jumps 24/20 AMRAP 11 Minutes-Abs for Bardwell 10 Strict Toes to Bar 20 Leg Raises 30 Slow Bicycle KicksRead More
Incline Bench 3×10 -Burnout sets of DB Incline Curls after each set Then….. AMRAP 16 Minutes 100m Sandbag Carry 100/75 20 Sandbag Squats 25 second L-Sit (use Rings, boxes, or parallettes) 300m RunRead More
8am and 10am Classes: Murph 1 Mile Run 100 Pullups (Ring Rows only, no banded pullups today) 200 Pushups 300 Air Squats 1 Mile Run *Wear a 20/14lb weight vest * In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of...Read More
OLYMPIC LIFTING -2 Snatch Grip Deadlifts + Low Hang Snatch: Work to a heavy -Jerk W/Pause in Dip and Catch: 4 x 1 ENDURANCE: 17 Min AMRAP Ladder Cal Ski: 10-20-30-40… Deadlift, 135/83: 10-20-30-40 Rope Climb: 1-2-3-4….. 17 Min AMRAP Ladder Cal Bike: 10-20-30-40…. SA Db Push Press: 10-20-30-40… Weighted Sit-up: 10-20-30–40….Read More
