Call Us

Yearly Archives: 2017

Tuesday 5.30.17

WARM UP

Before anything - 4 min of run or row or bike: bear crawl down - high kicks back, inch worm down, butt kicks back, broad jumps down, high knees back - 20 air squats

STRENGTH / SKILL

10 min emom - 1 power clean - increasing weight to max

BENCHMARK

Diane
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups
modifications:
- handstand push-ups - use a box and pike, handstand hold on wall or 2 sec each rep count or hand release push-ups on floor (chest must touch ground but you can modify with hips as needed)

FINISHER

3rds: 4 pistols (L+R=1), 8 dips
stretch & foam roll

Always feel free to spend 5 min or so on an improvement skill/goal.

Monday Memorial Day 5.29.17

WARM UP

200m jog

3rds
5 push ups
5 air squats

inch worm to rig - 10 hanging back scap
high kicks back
alt front lunge to rig - 10 hanging back scap
high kicks back

BENCHMARK

MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
modifications:
A. 1 mile walk/jog (or 10 min bike), 10 rounds of: 10 pull ups, 20 push ups, 30 air squats, 1 mile walk/jog (or 10min bike)

B. partner murph - each partner splits each area

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'

Friday 5.26.17

WARM UP

jog 400m, 3 rds 5 air squats, 5 down dog push ups, PVC mobility

SKILL WORK

there will be a station for 'warm up'

LURONG CHALLANGE

level 1,2,3

posted on white board

FINISHER

Stretch, Mobility, Practice Skills/Goals

Thursday 5.25.17

WARM UP 200 jog, 200m row, 3 rds 5 air squats, 5 down dog push ups, PVC mobility STRENGTH / SKILL 1a.10 db lateral raises 1b.10 db Arnold press, 2a banded side to side walk down and back METCON 21 cal bike, 15 sdhp, 12 front squat, 200m run 15 cal bike, 12 sdhp, 9…