A)Back Squat 3X5 65,75,85 % B) 100 Jump Rope 2 Medicine Ball Cleans 90 Jump Rope 4 Medicine Ball Cleans 80 Jump Rope 6 Medicine Ball Cleans 70 Jump Rope 8 Medicine Ball Cleans 60 Jump Rope 10 Medicine Ball Cleans * * * * 10 Jump Rope 20 Medicine Ball Cleans
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10 a.m. class 20 min AMRAP (As Many Rounds As Possible) 100 M. Run 20 Air Squats 40 Sit-ups 60 Double Unders 80 Pull-ups (Just Kiddin ) :) Shane Harmon's Birthday WOD 9 Rounds for Time: 5 Pull-ups 5 Overhead squats (95/65) 5 Wallballs 5 Handstand Push-ups 30 second Deadlift hold (225/150) 10 Rounds for Time:
5 Power Cleans (155/95) 10 Push-ups 15 Double Unders A) 3 X5,3,1 Deadlift
75,85,95 % B) 4 Rounds for Time: 400 meter Run Rest 2 minutes between rounds 3 Rounds for Time 5 Squat Cleans 135/95 10 (each arm) Kettlebell Snatch 15 Box jumps 200 m run Join us in honoring HEROES at 9:00am on Memorial Day (May24)
"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 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. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. 2 Rounds For Time:
100 Double Unders (200 singles) 75 Ground to Overhead 45/25 bumper plates 50 Grasshoppers 25 Toes to Bar A) 3X3 Press of 70%, 80%, 90% of max
B) Tabata: Squats Pushups Situps |
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March 2024
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