May 27, 2023
“MURPH” – 8amFor time:Run, 1 mi100 Pull-ups200 Push-ups300 Air SquatsRun, 1 mi 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 […]
May 26, 2023
MODIFIED SCHEDULE TODAY…Regular schedule thru 12:15. Open Gym 3-5:30pm (no 4:30/5:30pm classes) Every 1 min for 10 mins1 Squat Snatch @ 60-70% 1RM Every 3 mins for 12 mins do:5 Hang Power Snatches (60-70% 1RM)10 No Push-up Burpees15 Wall Balls, 14/10 lbs, 12/10 ft Post Work3 rounds for quality of:Side Plank, L 20 secs/R 20 […]
May 25, 2023
AMRAP 15 mins of:100m Farmer Carry, 35/26 lbs10x [ 1 Box Jump + 1 Air Squat on top of box, step down] (24/20)*complete at 60-70% effort Post WorkFoam Roll/Smash 2-3 min of each:Quads, IT Bands, Lats, Upper Back
May 24, 2023
4 rounds for quality of:200m Sled Drag, pick load5 Manmakers, 35/25 lbs18/15 Bike CaloriesGoal: Get it done*light loading on sled so you can maintain a fast, brisk pace Post Work 2xs:1-2min per side Hurdler Stretch:30sec per side Dynamic Calf
May 23, 2023
DELOAD WEEK! 2 rounds for quality of:Jog, 400 m10 Deadlifts, 135/95 lbs15 Ring Push-ups20 Ring RowsJog, 400 m10 Back Squats, 135/95 lbs15 Alternating Wall Planks20 Plate Ground-to-Overheads, 45/25 lbsJog, 400 m10 Push Press, 95/65 lbs10 Ring Dips10 Strict Pull-ups*Complete at a 60-70% effort Post Work3 rounds for quality of:10 Band Pull Aparts10 Band Front Raises10 […]
May 22, 2023
DELOAD WEEK! EMOM x 15 minutesMin 1: 15/13 Row Calories + max reps in remaining time Single UndersMin 2: 15 Russian Kettlebell Swings, 53/35 lbs + max reps in remaining time Single UndersMin 3: 15 AbMat Sit-ups + max reps in remaining time Single Unders Post Work4 rounds for quality of:5 Strict Toes-to-bars10/10 Lateral Med […]