Month: May 2021

6121 Workout Of The Day Metcon (Calories) 4 x 4 Minute Row For Calories. Rest 4:00 b/t efforts.

Murph Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

52921 Jack Stanley (Time) For Time 2,012 meter Run (1.25 Miles, so let’s do a hill 800, flat 800, normal 400) Directly into, 4 Rounds of: 8 Burpees 26 Jumping Lunges 8 Hand Release Push-Ups 26 Jumping Squats

52821 Workout Of The Day Metcon (AMRAP – Reps) AMRAP x 7 3-6-9-12-15, etc Power Cleans @ 65% of 1RM 35 Double Unders after each set rest 2:00 AMRAP x 5 1-2-3-4-5, etc Power Cleans @ 75% of 1RM 35 Double Unders after each set Score is total number of power cleans

52721 Workout Of The Day 750m Row (Time) Row 750m for Time rest 3:00 Metcon (Time) Do 50 Burpees as fast as possible Rest 3:00 100 Wall Ball Shots (Time) 100 Wall ball shots (20/14) *10 Minute Cap

52621 Strength Overhead Squat (9 @ 75% 6 @ 80% 3 @ 85%) Workout Of The Day Metcon (Time) For Time 50/35 Cal Ski 50 Overhead Squats 50 Pull-Ups L4 = 95/65# L3 = 75/55# L2 = 65/45# L1 = 45/35#, 35/20 Cal Ski

5.25.21 Metcon 21-15-9 Barbell curls (increase weight each round if possible) Seated DB tricep extension Feet-elevated push-up Metcon (AMRAP – Reps) AMRAP x 15 *0-5 min Run 600 meters (400+200) -with remaining time max rep Box Jump Over *5-10 min Run 600 meters -with remaining time max rep Push Press *10-15 min Run 600 meters …

May 25, 2021 Read More »

52421 Strength Metcon (Weight) Every :90 for 9:00 do the following @ 80% of C & J Max 1 Clean Grip Deadlift 1 Clean Pull 1 Squat Clean 1 Jerk Conditioning Metcon (Time) 3 Rounds For Time 10 Ground to Overhead 20/15 Calorie Bike 9:00 Cap L1 95/65#, L2 75/55#, L3 65/45#, 15/10 Cal Bike …

May 24, 2021 Read More »

52221 Workout Of The Day Rene (Time) 7 rounds for time of: 400m Run 21 Walking Lunges 15 Pull-Ups 9 Burpees *If you have a 20-lb. weight vest or body armor, wear it. Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013

52121 Workout Of The Day Metcon (Time) 50 Thrusters For Time* *EMOM do 35 Double Unders Notes: Goal is under 8:00. Workout starts on double unders. Sub 35 lateral hops over a DB for those who can’t do dubs. L1 = 115/85# L2 = 95/65# L3 = 75/55#