Friday 5-29-15

Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
5-5-5-5-5 (Deload)
Conditioning–
10 min AMRAP
2 Front Squats (135#/95#)
4 Burpees over bar
Warm up–
Roxanne
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
5-5-5-5-5 (Deload)
Conditioning–
10 min AMRAP
2 Front Squats (135#/95#)
4 Burpees over bar
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push Press
5-5-5-5-5 (Deload)
Conditioning–
10-9-8-7-6-5-4-3-2-1
KBS (53#/35#)
Box jumps (24/20)
Begin and end with 800m run
20 min cap
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
TGU
Conditioning–
1000m Row
then
3 Rounds
40 Sit ups
20 Burpees
14 min cap
Warm up–
2 Rounds
30 Double unders
10 Inchworm burpees
Shoulder mobility
Dynamic stretches
Strength–
10 min EMOM
1 Power clean
1 Hang clean
1 Squat clean (AHAP)
Conditioning–
10 min AMRAP
5 Deadlift (185#/135#)
30 Double unders
“Murph”
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.
**Heats will be at 10am and 11am. BBQ will start at 12pm. All are welcome to attend.
Warm up–
50 Double unders
30 Air Squats
20 Shoulder taps
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Front Squat
6-6-3-3-1-1
Conditioning–
“Krannie”
50-40-30-20-10
Wallballs (20#/14#)
Double unders
Sit ups
20 min cap
Warm up–
2 Rounds
30 Jumping jacks
20 Face pulls
10 Burpees
Shoulder mobility
Dynamic stretches
Strength–
Push Press
6-6-3-3-1-1
Conditioning–
12 min AMRAP
8 Push press (95#/65#)
8 Box jumps (24″/20″)
8 KBS (53#/35#)
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
Run 1 mile
then
21-15-9
T2B
Burpees
then
Run 1 mile
Warm up–
40 Jumping jacks
30 Air Squats
20 Push ups
10 HR push ups
Conditioning–
“Cindy”
20 min AMRAP
5 Pull ups
10 Push ups
15 Air Squats
Warm up–
2 Rounds
30 Double unders
10 Inch worm burpees
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
6-6-3-3-1-1
Conditioning–
10 Min EMOM
25 Double unders (40 Singles)
Max rep hang cleans (115#/75#)
scored for total reps of hang cleans