Workout of the Day

Workout of the Day

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Workout of the Day postings


Mobility!

12:15pm.  Bring your tools including foam roller, softball, peanut, etc. 





A.
3 rds for quality of movement
40 double unders
5 muscle-ups
1 rope climb
rest 2 min

B.
"Nancy"
5 rds
400m run
15 overhead squats (95/65)

compare with 041913



A.
Back squat
8 x 2 with a 1 sec pause at the bottom

B.
EMOM 6 min
12 toes-to-bar

C.
21, 15, 9
Burpees
Pull-ups



A.
3 rds
15 STO (50% BW)
rest 1 min

B.
3 rds
40 cal row/AD
rest 60



A.
Deadlift
5 x 60%
3 x 75%
1 x 90%
2 x 85%
3 x 80%

B.
EMOM 8 min
10 box jumps (27/23)

C.
Optional cashout:
Accumulated 20 behind-the-neck strict pull-ups




Gymnastics Skill Day



"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.





CLOSED

Happy Memorial Day Weekend!





No OPEN GYM today.  Have a Happy Memorial Day Weekend!

A.
In teams of 2 with both partners working at the same time accumulate the following:
2000m run
200 double unders
200 wall ball (18/12)
200 sit-ups
200 lunge steps (alt legs)
(parse anyway you see fit)
then
100 thrusters (45/35)





A.
3 rds
30 double unders
10 toe-to-bar
10 burpee
rest 2 min

B.
1k row
40 double unders
10 GTO (70% bw)
40 double unders
10 GTS
40 double unders
10 front squat
1k row




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