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02 Jun

Posted at 20:00h in Work out of the day

ThursdayWarm-up10 min AMRAP 30 single unders (focus arms close to the body and movement in wrists) 10 sec BarbellOverhead Hold 5 Shoulder to Overhead 5 Muscle Clean MetconMetcon (Time)Teams of 2 For Time: 300 Double Unders 60 HSPU 30 Power Cleans (205/133) 60 HSPU 300 Double UndersWeightliftingClean and Jerk (Weight)Power clean + Push Jerk: - Build...

01 Jun

Posted at 20:00h in Work out of the day

WednesdayWarm-upUpper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsWeightlifting Strength Prep** 2 sets (empty bar) 5 Snatch Grip Deadlifts 5 Snatch Grip...

31 May

Posted at 20:00h in Work out of the day

TuesdayWarm-up10 min AMRAP 30 sec Assault bike easy 25 sec Assault bike moderate 5 sec Assault bike Hard 5 dynamic squat stretch 5 wall balls (lightweight - focus on cycling arms and breathing) 5 alt. V-ups (each side)MetconMount Rushmore (Time)For Time: 30/24 Calorie Assault Bike -into- 42-30-18 Wall Balls (30/20) Toes to Bar -into- 30/24 Calorie Assault Bike Time...

30 May

Posted at 20:00h in Work out of the day

MondayMetconIn 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...

28 May

Posted at 20:00h in Work out of the day

SaturdayWarm-upDynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats Workout Prep Workout Prep** 3 sets ( add...

27 May

Posted at 20:00h in Work out of the day

FridayWarm-up10 min AMRAP 30 sec. machine 30 sec Jump Rope 10 band pull aparts 10 Alternating Single-Arm Dumbbell Bench Press **2. Workout Prep** 2 sets 3 Dumbbell Bench (moderate) 10 Double UndersMetconMetcon (AMRAP - Rounds and Reps)12:00 Amrap 6-12-18-24. . . Dumbbell Bench Press (50s/35s) 50 Double Unders (After each set)WeightliftingBehind The Neck Jerk (Weight)Behind the...

26 May

Posted at 20:00h in Work out of the day

ThursdayWarm-up10 min AMRAP 1 min bike erg (sit/stand) 5 Deadbugs (each side) 5 up-downs 5 Single Arm Kettle Bell Swings eye level (light/each side) 10-sec handstand holdWorkout Prep Workout Prep** 50m Shuttle Run (25m out/25m back) 5 Kettle bell swings 3 Handstand Push Ups 1 Burpee Box Get OverMetconMetcon (AMRAP - Rounds and Reps)18:00...

25 May

Posted at 20:00h in Work out of the day

WednesdayWarm-upUpper Body Warm up3-Way Banded Shoulder + Lat Stretch x 30s each position With a barbell + foam roller + light band 2 Rounds of: 6 Bent-over Rows 6 Push Press 6 Barbell Curls 25 Banded Pull-aparts 10 Thoracic Rotations eachWorkout Prep5 min Build weight on snatchMetconMetcon (AMRAP - Reps)15 min Amrap 30 Snatch...

24 May

Posted at 20:00h in Work out of the day

TuesdayWarm-up2 Rounds 30-sec row 30-sec assault bike 5 dynamic squat stretch 3 Clean Pull + 3 Hang Power Clean (Empty Bar) 3 Front Squats + 3 Push Press ( empty bar) MetconMetcon (3 Rounds for reps)Every 7:00 (3 sets) 18-14-10* Calorie Row Calorie Assault Bike *15-12-9 calories for women Time Cap on each set is 6...

23 May

Posted at 20:00h in Work out of the day

MondayWarm-up"Roxanne" Burpee Warm Up Burgener Warm-upBURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5....