Tuesday 5-31-16

Tuesday 5-31-16

Warm up

3 mins max double unders

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Core circuit

Conditioning

“Annie”

50-40-30-20-10

Double unders

Sit ups

Monday 5-30-16

Monday 5-30-16

“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. Michael Murphy was killed after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds.

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.

*Members- arrive early to warm up and stretch. Heats in RP will start at exactly 9am, 9:40am, and 10:30am. 

*BBQ to follow  

Friday 5-27-16

Friday 5-27-16

Warm up

2 Rounds

5 Inchworms

10 Burpees

20 Banded good mornings

10 OHS

Shoulder mobility

Dynamic stretches

Strength

15 mins to find 1RM deadlift

Conditioning

4 min AMRAP

1 Clean (135#/95#)

2 Box jumps (24″/20″)

Rest 1 min

4 min AMRAP

2 Hang cleans (95#/65#)

4 Box jumps

Rest 1 min

4 min AMRAP

4 Snatches (95#/65#)

8 Box jumps

Thursday 5-26-16

Thursday 5-26-16

Warm up

400m Run

10 OHS

Shoulder mobility

Dynamic stretches

Conditioning

“Triple 3”

3000m Row

3 Mile run

300 Double unders

*Partition reps any way

50 minute cap

Wednesday 5-25-16

Wednesday 5-25-16

Warm up

Thunder

10 OHS

Shoulder mobility

Dynamic stretches

Strength

Pendlay row

5-5-5-5-5

Conditioning

1-2-3-4-5-6-7-8-9-10

Strict pull ups

Burpees

16 min cap

Tuesday 5-24-16

Tuesday 5-24-16

Warm up

Jumping jacks

Mountain climbers

10 OHS

Shoulder mobility

Dynamic stretches

Strength

15 mins to find 1RM strict press

Conditioning

20-15-10

HSPU

T2B

Single-arm alternating KBS (53#/35#)

Monday 5-23-16

Monday 5-23-16

Warm up

500m Row

10 OHS

Shoulder mobility

Dynamic stretches

Strength

15 mins to find 1RM back squat

Conditioning

50 Calorie row

50 Wallballs (20#14#)

50 Thrusters (45#/35#)

50 Walking lunges

15 min cap

Friday 5-20-16

Friday 5-20-16

Warm up

4 Frames of Rowling 

10 OHS 

Shoulder mobility

Dynamic stretches

Strength

Core Circuit 

Conditioning

1500m Row 

50 Sit ups

50 Walking lunges

150 Double unders 

Thursday 5-19-16

Thursday 5-19-16

Warm up

Roxanne

10 OHS 

Shoulder mobility

Dynamic stretches

Strength

Strict Press 

3-3-3-3-3

Conditioning

“Death by”

HSPU

Burpees

Wednesday 5-18-16

Wednesday 5-18-16

Warm up

Baseball

10 OHS

Shoulder mobility

Dynamic stretches

Strength

OHS

3-3-3-3-3

Conditioning

12 min AMRAP

3 Box jumps (24″/20″)

6 T2B

9 Wallballs (20#/14#)