Thursday, 05-04-2017
Warm Up Firebase Spartan Obstacle Course Conditioning. Murph Training “Nicole”. AMRAP 20 Max Effort Pull-ups 400M Run
Thursday, 05-04-2017 Read More »
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Thursday, 05-04-2017
Warm Up Firebase Spartan Obstacle Course Conditioning. Murph Training “Nicole”. AMRAP 20 Max Effort Pull-ups 400M Run
Thursday, 05-04-2017 Read More »
Wednesday, 05-03-2017
Strength. Split Jerk from the Rack 3-4 warm up sets, then 2-2-2-2 HASP Squat Clean Warm-up Conditioning. 15 minute AMRAP Squat Cleans and Burpees Perform 1,2,3,4… squat clean and 10,9,8,7…. burpees Men 135 RX /155 RTG, Women 95 RX /105 RTG Mobility Foam Roll
Wednesday, 05-03-2017 Read More »
Wednesday, 05-03-2017
Strength. Split Jerk from the Rack 3-4 warm up sets, then 2-2-2-2 HASP Squat Clean Warm-up Conditioning. 15 minute AMRAP Squat Cleans and Burpees Perform 1,2,3,4… squat clean and 10,9,8,7…. burpees Men 135 RX /155 RTG, Women 95 RX /105 RTG Mobility Foam Roll
Wednesday, 05-03-2017 Read More »
Tuesday, 05-02-2017
Group Warm-up Ab-mat Relays – Carry Ab-mat to each cone Cone 1 – 5 Air Squats, Cone 2 – 5 Sit-ups, Cone 3 – 5 Push-ups, wall – 5 walls balls. Run back and Hand off ab-mat to next teammate in line who then goes through same circuit. 2 lines/2 teams Conditioning Partner Chipper. YGIGO
Tuesday, 05-02-2017 Read More »
Tuesday, 05-02-2017
Group Warm-up Ab-mat Relays – Carry Ab-mat to each cone Cone 1 – 5 Air Squats, Cone 2 – 5 Sit-ups, Cone 3 – 5 Push-ups, wall – 5 walls balls. Run back and Hand off ab-mat to next teammate in line who then goes through same circuit. 2 lines/2 teams Conditioning Partner Chipper. YGIGO
Tuesday, 05-02-2017 Read More »
Friday, 04-28-2017
Strength Power Snatch 5-5-3-3-1-1 Conditioning. For Time 50-40-30-20-10 Cal. Row 10-8-6-4-2 Ground to Overhead 135/95
Friday, 04-28-2017 Read More »
Friday, 04-28-2017
Strength Power Snatch 5-5-3-3-1-1 Conditioning. For Time 50-40-30-20-10 Cal. Row 10-8-6-4-2 Ground to Overhead 135/95
Friday, 04-28-2017 Read More »
Thursday, 04-27-2017
Skill. Muscle-up/ Pull-up Test out Conditioning Murph Training AMRAP 20 800M Run Max Effort Ring Rows 20 Air Squats 200M Run Max Effort Ring Rows 20 Air Squats Score = Total Ring rows RTG Sandbag Run, Sandbag Squats Cash Out 10-15-20-25 Push-ups 25-20-15-10 Sit-ups
Thursday, 04-27-2017 Read More »
Wednesday, 04-26-2017
Strength. Max Strict or Bench Press Conditioning. 3 Rounds For Time 10 Deadlifts 185/135 10 Box Jumps 24/20 10 Hang Power Clean 135/95 10 HSPU
Wednesday, 04-26-2017 Read More »