Month: May 2015

6.1.15

Monday

A.
Every minute on the minute for 8:00
1 Power Clean + 1 Front Squat + Jerk
*Build in weight

B.
Complete as many reps as possible in 8 minutes of:
Shoulder press (115/75)
Each time you break, perform 50 double-unders

Rest 4 minutes

C.
Then, complete as many reps as possible in 8 minutes of:
Hang power clean (205/125)
Each time you break, perform 30 air squats

5.27.15

Wednesday

A.
3 Rounds:
6-12 Strict HSPU (Inverted progression)
12 Beat Swings (rings)
3-6 Strict Ring Pull-ups (Maintain hollow body position)

*10:00

B.
Every 2:00 for 10:00
Back Squat x 5 @ 80% of 1RM

C.
30-20-10
Kettlebell Swings (70/53)
Wallball (20/10)

*12:00 Cap

5.25.15

“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.

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.

*THERE WILL BE ONLY 1 CLASS AT 9:30!

5.21.15

Thursday

A.
3 Rounds NFT:
6-12 Strict HSPU (Inverted progression)
3-6 Muscle-ups (Toe nail progression)
10 Snap to hollow (:05 hold)

B.
“The Warm-up”
Every minute on the minute for 20:00
1st: 20 Cal Row
2nd: 15 Burpees

*Scale reps accordingly