Strength & Conditioning
EMOM40
1. Row
2. Sled Push
3. Bike Erg
4. Double KB Front Rack Carry
5. Rest
6. Ski Erg
7. Sled Pull (with rope)
8. Echo Bike
9. D-Ball Carry
10. Rest
Core Tabata
Single Leg V ups & Hollow Hold
Category: Uncategorized
MURPH
RX
For time
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
Wear a 20/14 lb vest.
Scaled
For time:
1 mile run
100 ring rows
200 box push-ups
300 air squats
1 mile run
Scaling option 2
break the movements into smaller sets and rounds
For time
1 mile run
10 rounds:
10 pull-ups
20 push-ups
30 air squats
1 mile run
Option 3
split the reps with a friend!
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.
Rest / Open Gym
Rest / Open Gym
Jyystö 280324
EMOM 10:
1) Row/ski 8-15cal
2) 1-2 rope climb
3min rest
EMOM 10:
1) Bike-erg/echo-bike 8-15cal
2) 7+7 KBS+WB (kb 24/16, wb 9/6)
3min rest
EMOM 10:
1) 30-60 DU/CO or 60-80 SU
2) 2-4 wallwalk
Gymnastics skill work
Level1
EMOM15
1) HS / Headstand hold
2) Kip swings
3) Plank shoulder taps
4) DU practise
5) Rest
Level2
EMOM15
1) Kipping HSPU
2) Banded Hip to bars
3) 10-20 HS shoulder taps
4) DU / Crossovers
5) Rest
Level3
EMOM15
1) Deficit kipping HSPU
2) BMU / RMU
3) HS Walk
4) DU / Crossovers
5) Rest
Conditioning
EMOM20 (RX)
1. 18/14 Cal Row
2. 10 Push Ups + 10 Box Jumps
3. 16/12 Cal Echo Bike
4. 10 Burpees + 10 Wall Balls @20/14lbs
5. Rest
EMOM20 (SC)
1. 14/10 Cal Row
2. 8 Box Push Ups + 8 Box Step Ups
3. 12/8 Cal Echo Bike
4. 8 Burpees + 8 Wall Balls @14/10lbs
5. Rest
Power Snatch
Every 90 sec x 10
OHS
4 x 5 OHS (2-3RIR)
Every 2,5 min
Accessories
9 x 30 sec on / 30 sec off
- Cuban press
- Reverse flies
- Hollow flies
Rest / Open Gym
Rest / Open Gym
Team work
in teams of 3
AMRAP35
7 T2B / Hanging knee raises
7 Front Squats (RX50/35kg, SC35/25kg)
7 Bar over Burpees
7 Cal Row
Run 400 m
Run – amrap – rest
One does the amrap, one runs, one rests
Tekijä vaihtuu juoksun perusteella.
Jatketaan siitä mihin kaveri jäi, tuloksena amrapin kiekat ja toistot.
Clean & Jerk work – A
5 x 3-position Power Clean
(High hang, Low hang, Floor)
Every 2 minutes
Clean & Jerk work – B
5 x 3 Split Jerk
Every 2 minutes
Accessories
12 x 40 sec on / 20 sec off
- Double DB Bench press
- Gorilla Row
- KB Deadbug
- Plank hip twists
Rest / Open Gym
Rest / Open Gym
Kaveri-jyystö 210324
Warm-up:
2 rounds: 40sec ON/20sec OFF
1) Echo-bike
2) Box step over
3) 3 kipping+1 burpee/2 ring row+1 burpee…
4) Air squat
Partner AMRAPs:
6x AMRAP4, 2min rest between
A)
4cal Echo-bike
4 burpee box step over
B)
5 pull-up/ring row
5 WB
C)
40m sled push 60/40kg
- YGIG, aloittava pari tekee liikkeen/liikkeet, sen jälkeen vaihto. Tavoitteena mahdollisimman monta kierrosta 4min aikana.