Wednesday, 10/23/2019

A. Bike and Row 15 seconds of work (45 sec rest) 30 seconds of work (30 sec rest) 45 seconds of work (15 sec rest) 60 seconds of work (2 min rest) B. For time: 21 deadlifts (155/225) 15 hand release push ups 15 deadlifts 12 hand release push ups 9 deadlifts 9 hand release push ups 3 deadlifts 6 hand release push...

Tuesday, 10/22/2019

A. Double unders If you can link x, your goal is y unbroken reps X 0-5 Y 25 X 6-10 Y 50 X 11-25 Y 75 X 26-50 Y 100 X 50+ Y 200 Do 2 burpees every time you break B. Tabata core Superman/ Hollow hold Left side plank, plank, right side plank C. 16 minute interval EMOM 4 min. EMOM 10 toes to bar 4 min. 10 c2b pull ups 4 min. 10 ring dips 4 min. 10 hand stand push...

Monday, 10/21/2019

A. 4 rounds ( try to keep same reps each round) 30 seconds back squats, 30 sec rest 30 seconds OH squats, 30 sec rest 30 seconds front squats, 30 sec rest 2 seconds pause at the bottom of all squats B. EMOM for 11 minutes M1. 21 Russian kbs (24/32) M2. 15 Russian kbs M3. 9 Russian kbs M4. Rest M5. 21 snatches (55/75) M6. 15 snatches M7. 9 snatches M8. Rest M9. 15 GHD sit ups + 5 RKBS M10. 10 GHD sit ups + 10 RKBS M11. 5 GHD + 15...
Sunday, 10/20/2019

Sunday, 10/20/2019

“MURPH” Murph’s parents were awarded his Medal of Honor by President George Bush on October 22, 2007. There have been numerous places and awards honoring the sacrifice of Murphy, but perhaps the best was a naming of a US Navy ship in his name. The Arleigh Burke Class Destroyer (DDG-112) was named the USS Michael...