CONDITIONING EhudPARTNER THROWDOWN FRIDAY!!3 sets300m run (together)60/48 Calorie Bike Erg (split as desired)300m run (together)100’ Handstand walk (split as desired)-Rest 3 minutes between sets- Memorial Day Murph is next Saturday, May 28. Open to the community, friends, neighbors, family ~ modifications for all abilities. Burgers and hotdogs off the grill and Potluck (bring something to...Read More

STRENGTH Wide Grip Bench Press 5×5, starting at 80% and building*:30 Close Grip Push Ups between sets CONDITIONING Othniel3 rounds25 Wall Balls (20/14)25yd Walking Lunges-rest 1:1-3 rounds20 Wall Balls (30/20)20yd DB Front Rack Lunges (35/20)Read More

STRENGTH Hang Clean + Clean + Front Squat + Jerk 4×5, starting at 70% and building to 80-85% CONDITIONING Gideon5 Sets100’ Shuttle Run (4×25’)3 Power Cleans (185/125)10/8 Calorie Echo Bike Sprint-Rest 2 minutes between Sets-Read More

STRENGTH Pause Snatch Pull + Snatch 3×2, @ 85% CONDITIONING DeborahAMRAP 12 Minutes10 right-arm dumbbell overhead squats (50/35)5 bar muscle-ups10 left-arm dumbbell overhead squats (50/35)15 toes-to-barsRead More

STRENGTH Deadlift 5×4 + Max Vertical Jump4*4*4*4*4 *3 Max vertical jump after each set. Start with 70% and building each set CONDITIONINGMemorial Day Murph is Saturday May 28! 7:00, 8:30, and 10:00 with cookout to follow! Murph Prep:25 Min Partner AMRAP5 Strict Pull-Up10 Push-Up15 Air Squat*All w/20lb/14lb vest.-Switch rounds back and forth with your partner-Read More

12 Min Death By Burpees: courtesy of Coach Greg2,4,6…each min add 2 burpees, jumping to a target CONDITIONING Deck of Doom, With a Partner: One partner works, one holds static except for JokerJoker: Prowler Push each partner 1:1 (down and back is 1)Hearts: Sandbag cleans, partner holds squatDiamonds: Lunges (R+L=1), partner dead hang Clubs: V-Ups,...Read More

STRENGTH Power Clean + Clean and Jerk 3×3 building from 80% CONDITIONING “Fight Gone Bad”3 Rounds For Total Reps in 17 minutes1 minute Wall Ball Shots (20/14 lb)1 minute Sumo Deadlift High-Pulls (75/55 lb)1 minute Box Jumps (20 in)1 minute Push Press (75/55 lb)1 minute Row (calories)1 minute RestRead More

CONDITIONING Murph Prep:5 rounds10 Strict pull ups20 Push ups30 Air Squats-Rest 5 Minutes-10 rounds5 Strict pull ups10 Push ups15 Air Squats*Perform with 20/14 vest is suggested CORE For Quality:15 Overhead Plate Situps30yd Isolateral DB Farmer Carry (Right Side)30yd Isolateral DB Farmer Carry (Left Side)15 Dip Support Leg Raises30yd Isolateral Overhead DB Carry (Right Side)30yd Isolateral...Read More

STRENGTH Hang Squat Snatch 4×1 CONDITIONING Man In Black100 Double Unders25 Strict Handstand Push Ups100 Double Unders25 Strict Handstand Push Ups100 Double UndersRead More

STRENGTH Deadlift 8*6*6*4*4* building from 60%*5 box jumps 30/24 after each set CONDITIONING Hurt3 Sets10 Overhead Squat (115/80)20 GHD Sit Up (OR 40 Alt. Leg V-Up)10 Overhead Squat (115/80)20 Toes to Bar10 Overhead Squat (115/80)Rest 2:00min between setsRead More