Thursday 7-9-20
Active Recovery:
4 Rounds
4:00 Jogging
1:00 Walking
Take time to work on mobility.
Wednesday, July 8, 2020
Tuesday, July 7, 2020
Wednesday 7-8-20
Wednesday 7-8-20
3 Position Snatch
EMOM for 3 Minutes/Rest 1 Minute x 3
Conditioning:
AMRAP 12
5 Overhead Squats (95/65)
10 Burpees
15 AbMat Sit-ups
3 Position Snatch
EMOM for 3 Minutes/Rest 1 Minute x 3
Conditioning:
AMRAP 12
5 Overhead Squats (95/65)
10 Burpees
15 AbMat Sit-ups
Monday, July 6, 2020
Tuesday 7-7-20
Tuesday 7-7-20
EMOM x 8
50 Double Unders
12 Toes to Bar
Conditioning:
4 Rounds for Time
400 Meter Run
20 Kettlebell High Pulls
20 Kettlebell Swings
20 Lateral Jumps Over Kettlebell
EMOM x 8
50 Double Unders
12 Toes to Bar
Conditioning:
4 Rounds for Time
400 Meter Run
20 Kettlebell High Pulls
20 Kettlebell Swings
20 Lateral Jumps Over Kettlebell
Sunday, July 5, 2020
Monday 7-6-20
Monday 7-6-20
On the 1:30 x 6
5 Back Squats
(Building each set)
On the 1:30 x 6
2 Wall Walks
10 Wall Ball Shots (20/14)
Conditioning:
AMRAP 8
100 Meter Run
10 DB Single Arm Push Press (5/arm)
10 DB Overhead Lunges (5/arm)
*Dumbbell weight 50/35
On the 1:30 x 6
5 Back Squats
(Building each set)
On the 1:30 x 6
2 Wall Walks
10 Wall Ball Shots (20/14)
Conditioning:
AMRAP 8
100 Meter Run
10 DB Single Arm Push Press (5/arm)
10 DB Overhead Lunges (5/arm)
*Dumbbell weight 50/35
Friday, July 3, 2020
Saturday 7-4-20
Saturday 7-4-20
“MURPH”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
Complete with 20/14 weight vest.
Typically, we do MURPH on Memorial Day. However, due to gym closures in March and April, we postponed it to the 4th of July. 💙
This HERO WOD is something special. Lt. Michael Murphy knowingly risked his own life at the young age of 29, in order to save the lives of others. ❤️ He was courageous and brave... a true HERO.
Even though this workout is grueling, we are blessed to have the opportunity to complete it now. It is a privilege to be alive to honor a selfless man like this one.
Freedom isn't Free! We gladly take time to remember all the men and women who gave the ultimate sacrifice for our country.
GOD BLESS THE USA!!! 🇺🇸
“MURPH”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
Complete with 20/14 weight vest.
Typically, we do MURPH on Memorial Day. However, due to gym closures in March and April, we postponed it to the 4th of July. 💙
This HERO WOD is something special. Lt. Michael Murphy knowingly risked his own life at the young age of 29, in order to save the lives of others. ❤️ He was courageous and brave... a true HERO.
Even though this workout is grueling, we are blessed to have the opportunity to complete it now. It is a privilege to be alive to honor a selfless man like this one.
Freedom isn't Free! We gladly take time to remember all the men and women who gave the ultimate sacrifice for our country.
GOD BLESS THE USA!!! 🇺🇸
Thursday, July 2, 2020
Friday 7-3-20
Friday 7-3-20
Conditioning:
500 Meter Row
400 Meter Run
300 Meter Row
200 Meter Run
100 Meter Row
200 Meter Run
300 Meter Row
400 Meter Run
500 Meter Row
Conditioning:
500 Meter Row
400 Meter Run
300 Meter Row
200 Meter Run
100 Meter Row
200 Meter Run
300 Meter Row
400 Meter Run
500 Meter Row
Wednesday, July 1, 2020
Thursday 7-2-20
Thursday 7-2-20
Active Recovery:
10 Rounds
:30 Jog
:30 Mountain Climbers
:30 Tuck Jumps
:30 Jog Backwards
Take 15-20 Minutes on Mobility
Active Recovery:
10 Rounds
:30 Jog
:30 Mountain Climbers
:30 Tuck Jumps
:30 Jog Backwards
Take 15-20 Minutes on Mobility
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