Weightlifting
Every 2 minutes for 6 Rounds
1 Power Clean + 1 Push Jerk + 1 Full Clean + 1 Split Jerk
Full clean is TnG. Build to a max for the complex.
Metcon
AMRAP8
2 Minutes of Deadlifts
1-Minute Rest
2 Minutes of Back Squats (from rack)
1-Minute Rest
2 Minutes of Shoulder to Overhead (no rack)
2 Minutes of Deadlifts
1-Minute Rest
2 Minutes of Back Squats (from rack)
1-Minute Rest
2 Minutes of Shoulder to Overhead (no rack)
Level 3 – 275/195, 225/145, 185/105.
Level 2 – 185/125, 135/85, 95/55.
Level 1 – 95/65, Air Squat, 45/35.
Level 2 – 185/125, 135/85, 95/55.
Level 1 – 95/65, Air Squat, 45/35.
Memorial Day Weekend Schedule:
Saturday – Classes 9am, 10am, 11am.
Sunday – Open Gym 9am-12pm
Monday – “Murph” 8:30am and 10am. BBQ to follow, all are welcome!
Today’s Workout
“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.
Memorial Day Weekend Schedule:
Saturday – Classes 9am, 10am, 11am.
Sunday – Open Gym 9am-12pm
Monday – “Murph” 8:30am and 10am. BBQ to follow, all are welcome!
Today’s Workout
“Calm before the Storm”
Weightlifting:
Bench Press 3×10 – @70-75% of 1RM
Metcon:
AMRAP8
10 KB Swings (70/53#)
10 Push Press (95/65#)
10 KB Swings (70/53#)
10 Push Press (95/65#)
alternating rounds with a partner
AMRAP8
10 Cal Row
10 Box Jump Overs (24/20″)
10 Cal Row
10 Box Jump Overs (24/20″)
alternating rounds with partner
Memorial Day Weekend Schedule:
Friday – Normal Schedule
Saturday – Classes 9am, 10am, 11am.
Sunday – Open Gym 9am-12pm
Monday – “Murph” 8:30am and 10am. BBQ to follow, all are welcome!
Weightlifting:
Snatch (15 minutes to build to a heavy single)
Clean and Jerk (15 minutes to build to a heavy single)
Next Level:
10 Rounds
1 Min Max Effort Row
1 Min Rest
1 Min Max Effort Row
1 Min Rest
