Blog

05/28/2018MetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed...

05/26/2018Warm-up8 Minutes of Abmat Pizza Game *For every drop athletes complete: 5 Air Squats 5 Yoga Push-ups 5 Abmat Sit-upsAuxiliary WorkSpend 8 Minutes Practicing Pull-ups. These sets should NOT be fatigue inducing. This is preparation for "Murph" Work should look something like this: 1a) Pull-up Practice: 3 x 4-5 reps....

05/25/2018Strength: All 8 sets of Box Squats should be fast so if needed adjust the loading so you can move faster. – Metcon: Each section of this workout is intended to be done near maximal effort, 90-95% effort which means you should worry less about pacing...

05/24/20108Work at your own pace today. You can rest as much as you feel is necessary between sets but shoot for 6-8 completed rounds.Warm-upHigh Knees Butt Kicks Lunge Complex 2x per let Toy Soiders 25 Jumping Jacks 90 Degree Hip Rotation Banded Steps 5 each way Banded Glute Ham Raises x...

05/23/2018Warm-upRun 800 Meters then, 30 Mountain Climbers 30 Walking Lunges 30 Hollow Rocks 30 Shoulder Taps Then, 2 Sets of: 15 Banded Pushdowns 15 Banded Pull-apartsWeightliftingFloor Press (Weight)1) Close Grip Floor Press: 5 x 5, adding weight each set. Rest 90s.Curls (Weight)Barbell Curls: 3 x 10, one weight for all sets. Rest 60s.MetconMetcon...

05/22/2018Warm-up3:00 of Banded Glute Work Then, with an empty bar: 5 Deadlifts 5 Clean Pulls 5 Push Press Rest 20s 3 Power Clean 3 Front Squat 3 Push Jerk Rest 20s 1 Squat Clean 1 Jerk Rest 10s 1 Squat Clean. 1 JerkWeightliftingClean and Jerk (Weight)Clean + Jerk: Work to a 1 Rep resting at least 2 minutes between...

05/21/2018Warm-upHigh Knees Butt Kicks Lunge Complex each side Leg Swing opposite toe to opposite hand Jumping Jack Shuffle (switch half way) 90 Degree Hip Rotation Band Walks x 10 steps each direction WeightliftingPower Snatch x1 Snatch x 1 OHS x 1 (Weight)Power Snatch + Squat Snatch + Overhead...

05/18/2018Warm-upFoam Roll Lats x 30s each then, 3 Rounds of: 5 Hang Muscle Cleans 5 Push Press 5 Barbell Curls 5 Bent-over rows, pronated 5 Bent-over rows, supinated 5 Yoga Push-ups Rest 40-60s, add light weight.WeightliftingBench Press (Weight)Speed Close Grip Bench Press: 5 x 5 @50%, rest 60s.GymnasticsPull-ups (Max reps)Pull-up Volume Accumulation. Rest...

05/17/2018Warm-upFunnell Tag 5 Rounds https://youtu.be/wU0ZgIVROH8 Then, Foam Roll x 45-60s each – IT Bands – Hamstrings – Thoracic Spine – Lats – CalvesGymnasticsGymnastics Skill Work 3 Rounds for Quality: 10s L-Sit Hold 10s Ring Support 10 Alternating PistolsMetconMetcon (AMRAP - Rounds and Reps)25 Minutes of: 1a) Alt. Weighted Step-ups x 20 reps Rest 60s. 1b) Single Arm Farmer...