Weighted Wall Sit: 3 x :60 SA Highpulls : 3 x 10-15 Then…. For time 50 Box Jumps 25 push-ups 3 min wall sit 40 weighted box Step ups 25 HSPU 2 min wall sit 30 burpee box jumps 25 push press per arm 1 min wall sit ——————————————— No...Read More
a. Floor Press 3 x 12-15 (increase intensity with hollow hold press) b. Side Plank Row 3 x 12-15 Then….. AMRAP 14 Minutes 20 KB Suitcase Deadlifts (10 rt, 10 lt) 20 Alt S.A. KB Russian Swings 50 Double Unders No Equipment WOD: AMRAP 20 Minutes 800m Run (4 minute run or fast walk) 30...Read More
Weighted Pistols: 3×8-12 / leg 1/2 Kneeling SA Press: 3×8-12 / arm 2 Rounds 30 Alt SA Hang Squat Cleans 60 Bicycle Crunches 20 Alt SA Hang Squat Snatches 40 Sit-ups ——————————————— No Equipment WOD Single Leg Squat (modify to chair or bench): 3×12-15/leg Hollow Body Hold: 3 x 1:00 Then…. AMRAP 15 min...Read More
Saturday Chipper- Boulder Shoulders 25 Diamond Push Ups 50 DB Push Press 25 Pushups 50 DB Snatch 25 Hand Release Push Ups 50 OH Lunges 25 Plyo Pushups 50 Devil Press No Equipment WOD 10 Rounds 200m Run (45 seconds) 10 Burpee Vertical Jumps (jump as high as possible each time) Read More
Bulgarian Split Squats: 3 x 10-15/leg Strict HSPU: 3 x max Then… 5 Rounds 1 min DB./KB Rows (switch arms as needed) 1 min Box Jumps 1 min SDHP 1 min DB Thruster (switch arms as needed) 1 min rest No Equipment WOD 5 Rounds 1 min mountain climbers 1 min...Read More
a. Bicep Curl to Arnold Press 3×10-15 per arm b. Straight Leg Deadlift 3×20 Then……. AMRAP 8 Minutes 20 KB Taters 10 Burpees over KB Then…No rest between AMRAP 8 Minutes 20 KB Hang Power Clean 10 Burpees over KB No Equipment WOD AMRAP 8 Minutes 20 Jumping Lunges 10 Diamond Pushups Then…… No Rest...Read More
Single Leg weighted Wall Sit : 3 x :30/ leg Single arm high pulls: 3 x 10-15 Then…. 12 Min Ladder: (2-4-6-8-10….) Alt DB Snatch Alt Weighted Step-up ———————————————————— No Equipment WOD 12 min ladder (2-4-6-8….) Alt Lunge Burpee Read More
Murph Recovery Day 4 Rounds-Everyone changes stations together 1 Minute Front Plank 1 Minute Side Plank 1 Minute Side Plank 1 Minute Rest Then…… Annie 50-40-30-20-10 Double Unders Sit Ups No Equipment WOD: 4 Rounds- 1 Minute Front Plank 1 Minute Side Plank 1 Minute Side Plank 1 Minute Rest Then…… Line Hop Annie 50-40-30-20-10...Read More
We will not be having virtual classes today. Please join us in remembering those who have given their lives for us by participating in the appropriate version of Murph for you. Murph 1 mile run 100 Pullups 200 Pushups 300 Air Squats 1 Mile Run or No Equipment Murph 1 Mile Run 100 Pushups 200...Read More
