Workout of the Day

Workout of the Day

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Workout of the Day postings


Strength:

BS 5, 4, 3, 2, 1

Metcon:

2 rds
50 bs (135/95 from floor)
50 su



Strength:

DL 5, 4, 3, 2, 4, 3, 7

Metcon:

21, 15, 9

STO (95/65)
Strict pull ups



Skill:

5 rds NOT for time

12 bounding bj
2 rope climbs
50 du
5 mu
16 pistols



Strength:

OHS 5x3
In 15 min build to a heavy Snatch

Metcon:

5 min AMRAP
Power cleans (135/95)



Classes at 9:00am and 10:00am ONLY

Metcon:

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

compare with 011913

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.





Memorial Day Weekend Schedule:
Saturday normal schedule
Sunday CLOSED

Monday  9:00am & 10:00am classes ONLY

Metcon:

EMOM 30 min

2 OTB jumps (24/20)
5 burpee
10 squats





Memorial Day Weekend Schedule:
Saturday normal schedule
Sunday CLOSED
Monday  9:00am & 10:00am classes ONLY

Strength:


DL 5 x 2
Push Jerk 3 x 3 from floor

Skill:

EMOM 14 min
even 14 wb (20/14)
odd 9 deck squats



Metcon:

800 m run
50 otb burpee (24/20)
40 OHS (95/65)
30 otb burpee
20 OHS
10 otb burpee
800 m run



Strength:

BS 5, 4, 3, 2, 1

Metcon:

8 min AMRAP
10 STO (95/65)
12 over the bar burpee

Optional cashout:
100 med ball su for time (20/14)



Skill:

3 x max rep kb swing

then

EMOM 16 min
even 30 du
odd 8 dead hang pu



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