Just one class today @ 1000 – Murph variations for all! Go at it solo or with a partner, with or without a vest, full or partial reps. Tomorrow will be recovery-based, so don’t hesitate to hit up the whole thing…
Category: Training
Sunday, 05.29.16 – Recovery
long, unplugged hike
SCHEDULE NOTICE: We will only have a single class @ 1000 on Memorial Day, Monday 05.30.16. You guessed it… Murph variations for everyone!
Saturday, 05.28.16 – Training
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [5 strict pull-ups + 10 hand-release push-ups + 15 air squats]
5:00-10:00 muscle-up and/or handstand walk practice – coach led
+
For time w/a partner, split reps as desired but only 1 partner works at a time:
100 row calories
150 double-unders
100 kettlebell swings
150 double-unders
100 burpees
+
Optional:
Abs, bis, & tris of Austin’s choice
Post result to comments.
SCHEDULE NOTICE: We will only have a single class @ 1000 on Memorial Day, Monday 05.30.16. You guessed it… Murph variations for everyone!
Friday, 05.27.16 – Training
10:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [15′ forward bear crawl + 15′ reverse bear crawl]
A. Snatch (any variation), build to a tough single in 10:00 or 10:00 EMOM moderate drilling 1 component of the lift
B. Pronated strict weighted pull-ups, 2-2-2, 21X0 (or 3 x 2 negatives w/:06-:08 descent if no strict pull-up); 2:00 rest
+
AMRAP in 10:00:
200m run or .3 Assault Bike
5 DB man-makers (1 = 1 push-up + 1/side DB row + 1 thruster)
+
3 sets not for time:
5-10 glute-ham sit-ups (5 if you haven’t done these in the last month)
10 hip extensions
Post results to comments.
Thursday, 05.26.16 – Training
15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
Dynamic hip & shoulder mobility – coach’s choice
2 sets easy of [5/side light/moderate kettlebell cleans + :30 bottom of goblet squat hold]
A. Make-up strength work from Mon-Wed
B. Clean & jerk, 10:00 tech work – nothing above 65% max
C. Prowler push, 4-8 x 20m tough grind (not a sprint); rest as needed
Post results to comments.
Wednesday, 05.25.16 – Training
10:00-15:00 as warm-up:
Run, row, Assault Bike, and/or ski erg @ easy pace
2 sets easy of [6/side moderate DB external rotations + 6 alternating pistols or pistol progressions]
A1. Alternating DB reverse lunges, 3 x 12-16 total; :60 rest
A2. 1-arm DB overhead carry, 3 x 20m/side heavy!; :60 rest
+
15:00 @ 80%:
400m run
12 burpees
18 toes-to-bar or AbMat sit-ups
+
3 sets:
10-15 unweighted hip extensions
rest as needed
Post results to comments.
SCHEDULE NOTICE: We will only have a single class @ 1000 on Memorial Day, Monday 05.30.16. You guessed it… Murph variations for everyone!