Wednesday 6/1/16

Skill Work 10:00

Athlete's Choice

Strength:

6 minutes Every :30 seconds

1 Power Clean at 70% 1 RM

Conditioning;

AMRAP 7:00

7 TOUCH AND GO Power clean 155/105

7 burpee

*Scale weight as needed

Monday 5/31/16

Strength

OTM: 12:00

Even: 10 Deadlift 50-60%

Odd: 30 double unders

Conditioning:

7 sets Rowing:

:30 on :30 Off max calories

**Score Total Calories

Monday 5/29/16
Memorial Day Murph

For Time
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run 

First heat goes at 9am then a new heat will start every 30 minutes. 

After the workout we will have the grills going, anyone and everyone welcome!

Saturday 5/28/16

In teams of 2, alternate sets to complete four rounds each of:

10 Ground to overhead

10 box jump overs

400m run

One partner working at a time.

Choose a weight that is challenging for partners to move without rest.

Friday 5/27/16

Mobility 10:00

Conditioning:

Alternating OTM 12:00

Even minute: 1 shuttle run

Odd minute: :15 max power snatch

* choose a weight you can cycle

4 rounds ( Not for time)

10 kipping hspu

15 GHD sit up

20 back extension

Thursday 5/26/16

Skill:
10:00 handstand work

Strength:
EMOM for 20:00
Even: 1 power clean+1 push press + 1 push jerk @ 75-80%
Odd: 5-10 TTB

Metcon
AMRAP in 12:00
5 clean and jerks 135/95
10 pistols
20 kb swings 53/35

Monday 5/23/16
Mobility:
1:00 couch stretch each side
1:00 squat hold

Warm Up:
2x with barbell
5 good morning
5 front lunges each leg
5 stiff leg deadlift
5 back squat

Strength:
Back Squat
1x5@70%
1x4@75%
1x3@80%
1x2@85%
1x1@90%

Conditioning:

"Fight Gone Bad"
3 rounds 
wall-ball 20/14 10ft/9ft
sumo deadlift high-pull, 75/55
box Jump 20"
push-press 75/55
calorie row
rest

In this workout you will work at one station for 1 minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
****Compare score from 8/22/15****