Wednesday, April 30, 2014

May 1, 2014

Another year complete with lots a new faces and accomishments made with new goals in mind.  Never quit striving for the person you want to be and remember that your health/fitness is the best investment you can make. It was a pleasure!  I hope to see many of you this summer or fall! 

Send it out with a bang with the hero workout "MURPH"
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups 
300 Air Squats
1 Mile Run

Bio of the reason behind the workout: 

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 Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Tuesday, April 29, 2014

April 30, 2014

A. 'Fight Gone Bad Style'
5 Rounds 
(1 minute each movement
1 minute rest b/t rounds)
- Calorie Row
- KB Snatch (Right)
- Sit-ups 
- KB Snatch (Left) 
- Double Unders
* Score= Total Reps

B. Body Weight Skill Work
Or 
Mobility aka Stretching

Monday, April 28, 2014

April 29, 2014

A. 4 Rounds
- 60 sec. Hang Clean
- 60 sec. Front Squat
- 60 sec. Push Press
* 60 sec. Rest
(Rx 95/65 for all movements : scale as needed) 

B. Squat Clean Technique (Let feel dictate load) 
Or 
Skill Work

Sunday, April 27, 2014

April 28, 2014

A. 5 Rounds
- 20 Box Jumps
- 20 HR Push- Ups
- 20 KB Clean and Press (10 each side)
* Run 200 M after odd rounds (1,3,5)

B. 3 Sets (Optional)
- 20 Walking Lunges (weighted)
- 15 T2B
Or 
Retest Max lift from last week

Thursday, April 24, 2014

April 25, 2014

In teams of two, with only one partner working at a time, complete the following as quickly as possible: 

100 Pull-Ups 

100 Kettlebell Swings 

100 T2B or Leg Lifts 

100 Double-Unders 

100 Overhead Squats 95/65 (scale to FS)

100 Calorie Row


Post Workout

Snatch Technique or 1RM Snatch

Or 

Skill Work


Wednesday, April 23, 2014

Tuesday, April 22, 2014

April 23, 2014

A. 20 Minute AMRAP (teams of 2)
- 200 m. Run
- 10 Burpees (on a plate)

B. Build to Heavy Single of DeadLift 
Or 
Skill Work

Monday, April 21, 2014

April 22, 2014

A. 12 Minute Climb The Ladder
2-4-6-8-...
-Thruster 95/65
-Box Jump

B. Build to a Heavy Clean and Jerk
Or 
Skill Work

Sunday, April 20, 2014

April 21, 2014

A. Complete For Time:

  • 1 Mile Run
3 Rounds of:
  • 25 KB Swings
  • 15 Pull-Ups
+
  • 50 Push-Ups
Score= Total Time to Complete

B. Post Workout
- Build to heavy single of Back Squat
Or
- Skill Work

Thursday, April 17, 2014

April 18, 2014

A. 10 Minutes of handstand technique


B. EMOM for 20 Minutes
ODD- 10 Wall Balls 20/14 (Adv= 15 WB)
EVEN- 8 x 10 meter Shuttle (Adv= 10 shuttles)

C. Optional

. Front Squat/Back Squat

5 sets of:
3 Front Squats/ 7 Back Squats @ 75% of Front Squat

Wednesday, April 16, 2014

April 17, 2014

A. 15 Minutes work up to a heavy Jerk (split or power)

B.  For Time:
   200 meter Run
   21 Push Press @ 50-60% of part A
   21 Ring Dips or Tire Dips 
   400 Meter Run
   15 Push Press @ 50-60% of part A
   15 Ring Dips or Tire Dips
   800 Meter Run
   9 Push Press @ 50-60% of part A
   9 Ring Dips or Tire Dips

C. Optional
4 Sets
C1.  ME Ring Push-Ups
C2. Heavy Farmer Carry X2 (Down and Back of Basketball Court)

Tuesday, April 15, 2014

April 16, 2014

6 Minute AMRAP

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats
*Rest 1 Minute

6 Minute AMRAP
  • 200 Meter Row
  • 10 B.O.R.s (Burpee Over Rower)
*Rest 1 Minute

6 Minute AMRAP 
  • 5 Tire Flips
  • 10 Tire Jumps
*Rest 1 Minute

6 Minute AMRAP
  • 10 Wall Balls
  • 20 Doubles or 10 Burpees

Monday, April 14, 2014

April 15, 2014

A. Running DT
5 Rounds For Time
-12 DeadLifts
- 9 Hang Cleans
- 6 Push Press
- 400 m. Run

* All movements are completed with the same bar 155/105. 

B. Optional Post Workout
- Skill Work
Or 
- Heavy Power Clean + Power Jerk

Sunday, April 13, 2014

April 14, 2014

A. Build to a heavy triple of Back Squat
+
B. EMOM for 20 Minutes
-Odd: 5 Back Squat @ 60% of A.
-EVEN: 30 Sec. AMRAP KB Clean and Press (alt. rounds) 

Score= number of KB CJ

Wednesday, April 9, 2014

April 10, 2014

A.

3 Rounds For Time:

30 Power Cleans 115/75

30 pull-ups,

800 meter run

+

B. Optional

Build to a Heavy Power Clean + Jerk

Or

Skill Work

Tuesday, April 8, 2014

April 9, 2014

A. 3 Sets of:
- 10 weighted Push-Ups
- 10 Strict Pull-Ups (weighted)
- 30 Double Unders or 2 Min. Practice
+
B. Counting Total Rounds
4 Min. AMRAP
- 15 Front Squats 95/65
- 15 Burpees
*Rest 2 Minutes
4 Min. AMRAP
- 10 Front Squats 95/65
- 10 Burpees
*Rest 2 Minutes
4 Min. AMRAP
- 5 Front Squats 95/65
- 5 Burpees

Monday, April 7, 2014

April 8, 2014

A. "Caleb" (35 min. Time Cap)
8 Rounds For Time:
- 400 m. Run
- 8 Box Jumps
- 8 Walking Lunges (4 each)
+
B. Optional
Skill Work 
(Doubles, kipping, handstands)
Or
Back Squat
10 @ 50%
3x5 @ 70-80%
1x20 @ 50-55%

Sunday, April 6, 2014

April 7, 2014

A.  "Jackie"
For Time:
- 1000 m. Row
- 50 Thrusters 45#
- 30 Pull-Ups
+
B. Post Workout (Optional)
B1. Build to Heavy Thurster
Or

Thursday, April 3, 2014

April 4, 2014

A. Teams of 2:
  • 2 Rounds of:
    • 50 KB Swings
    • 50 Goblet Squats
    • 50 OH Lunges
    • 50 Wall Balls
    • 50 T2B or Leg Lifts
  • 200 m. Bear Crawl Buy Out :)
B. OH Squat Technique (build to heavy double)
or
Skill Work

Wednesday, April 2, 2014

April 3, 2014

A. 30 Minute AMRAP (teams of 3)
-200 m run
-ME Burpee Box Jumps
-Front Plank
+
B. Skill Work

Tuesday, April 1, 2014

April 2, 2014

A. 15 Minutes: Build to heavy single of Squat Clean. 
+
B. 20 Minute AMRAP
- 400 m. Run
- 5 Squat Cleans @ 60% of A. 
- 10 Pull-Ups
+
C. Skill Work