Wednesday, 9-21-16
Strength:
Find your max for the following complex:
1 Strict Press + 2 Push presses +1 Push jerk
14 min AMRAP
50 Wall Balls 20/14
25 T2B
50 Power Cleans 95/65
Strength:
Find your max for the following complex:
1 Strict Press + 2 Push presses +1 Push jerk
14 min AMRAP
50 Wall Balls 20/14
25 T2B
50 Power Cleans 95/65
Strength/Skill – Snatch Balance Run to Isabel and jump 400m Run 30 Snatches 135/95 40 Double Unders
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…
Strength/Skill – Box Squat 5×5 Complete as many rounds as possible in 15 minutes of: 8 Ring dips 10 Box jumps, 24/20″ box 95/65 pound barbell Overhead walking lunge, 12 steps
Body Building: 15 min to complete 4×8 RDL w/1DB (each leg) 4×12 Glute Bridges (two legs) 4×6 Tall Box Jumps with step down 5 Plank Circles with a partner complete: 10RFT 250m Row 20 Weighted Walking Lunge w/1 DB 50/35 15 Wall Ball 20/14 10 KBS 70/53 *25 Min Cap*
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. Afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Strength – Bench Press 5-3-3-1 7 min A.M.R.A.P….
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. Every 90s for 6 sets (9 min) 1 Low Hang Snatch Pull + 1 Mid Hang Snatch Pull + 1 Low Hang Power Snatch *Build to a heavy complex* 2…