Wednesday 5-31-17

Warm up–
2 Rounds
10 Burpees
20 Face pulls
Shoulder mobility
Dynamic stretches
Strength–
Push press
10-10-10
Conditioning–
3 Rounds
30 KBS (53/35)
30 Box jumps (24/20)
15 Burpees
16 min cap
Warm up–
2 Rounds
10 Burpees
20 Face pulls
Shoulder mobility
Dynamic stretches
Strength–
Push press
10-10-10
Conditioning–
3 Rounds
30 KBS (53/35)
30 Box jumps (24/20)
15 Burpees
16 min cap
Warm up–
500m Row
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Core circuit
Conditioning–
4 Rounds
1 min max reps
Row (cals)
Sit ups
Mountain climbers
1 min rest between rounds
“Murph”
1 Mile Run
100 Pull ups
200 Push ups
300 Air squats
1 mile run
** First heat of Murph starts at 10AM in Coram. Please arrive early to begin at 10am. Heat 2 of Murph will begin at 10:30.
Warm up–
4 Frames Rowling
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
6-6-3-3-1-1
Conditioning–
1000m Row
100 Walking lunges
50 Box jumps (24/20)
14 min cap
Warm up–
Thunder
Shoulder mobility
Dynamic stretches
Strength–
Bench press
6-6-3-3-1-1
Conditioning–
12 min AMRAP
7 Burpees
9 KBS (53/35)
5 Ring dips
Warm up–
3 Mins Max Double Unders
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Deadlift
6-6-3-3-1-1
Conditioning–
5 Rounds
1 min max reps
Hang snatch (75/55)
Double unders
SDHP
Scored for total reps
Warm up–
2 Rounds
30 Jumping jacks
20 Face pulls
10 OHS
Shoulder mobility
Dynamic stretches
Conditioning–
0:00-5:00
1 Round
10 OHS (95/65)
10 HSPU
10 Bar MU
Rest 1 min
6:00-15:00
2 Rounds
20 Front squats (115/85)
20 HR push ups
10 C2B pull ups
Rest 2 mins
17:00-25:00
3 Rounds
30 Air squats
10 Push ups
10 Pull ups
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push press
6-6-3-3-1-1
Conditioning–
1200m Run
150 Sit ups
50 Shoulder to OH (95/65)
Partition reps any way
Warm up–
Jumping jacks
Mountain climbers
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Push press
3-3-3-3-3
Conditioning–
1 Power snatch (75/55)
1 Box jump over (24/20)
2 Snatches
2 Box jump overs
3 …
3 …
12 min cap
*** NO Strongman Saturday 5/20 & NO open gym @ 83 on Sunday 5/21.
Warm up–
400m Run
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Core circuit
Conditioning–
10-9-8-7-6-5-4-3-2-1
Wallballs (20/14)
Ring dips
Perform 4 Rope climbs at any time during reps
14 min cap