A. Work up to heavy 3 Rep Thruster B. Max Set Pull-ups (any style), can take 2 attempts C. For time 15 – 12 – 9 Thruster (M:135/115/95,W:95/75/65) Strict Pull-ups D. Mobilize -Oly Wall Sit & foam rollers on ownRead More
A. Increasing ladder – 20:00 5 WallBalls (20/14)/10 WB/15WB/20WB…. *after each set, 20 Meter Bear Crawl & 50 Meter Farmer Carry B. Mobilize as groupRead More
A. 4 Rounds for time 250 Meter Row 15 KB Swings (24/16kg,American) 25 Ab Mat Sit-ups 15 KB Swings 250 Meter Row 1:00 REST B. NFT – 20 TGU (HAP)Read More
A. 10:00 AMRAP 5 DB Snatch (HAP-each arm) 10 T2B 15 Burpee 2:00 Transition B. 5:00 Team Sled Relay (teams of 4-5) 1:00 Transition C. 5:00 Team Rope Climb Relay (teams of 4-5)Read More
A. Strength – Front Squat 5 – 5 – 5 (after 2 WU sets) B. For Time 15 OHS (95/65) 800 Meter Run 15 OHS (95/65) 400 Run 15 OHS (95/65) 200 Run 15 OHS (95/65) C. NFT – 50 Wipers (r+l=1)Read More
A. Establish Heavy HPC + STOH (8:00) B. 6:00 AMRAP Hang Power Clean (athlete choice) *each drop of bar = 20 Box Jumps Score HPC reps and Weight used 2:00 REST C. 6:00 AMRAP Shoulder-to-Overhead *each Drop of bar = 30 Double Unders Score STOH reps and weight used 2:00 REST D. 6:00 AMRAP (not...Read More
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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...Read More
A. Athletes Choice – Strength or Endurance (all classes) For Max Weight, after w/u – 3 working attempts *Overhead Squat *Strict Press *Deadlift B. 5:00 Cool down (bike/row/run)Read More
