It’s an E.M.O.M day

 

 

 

6/8/2017

 

 

WARM UP:

 

 

METCON:

1. Rower vs Wall Ball

E. M. O. M x 20

  • Odd Minutes: 15/12 Calorie Row
  • Even Minutes: 15 x Wall Ball (20/14)

 

2.  Sled Push vs Box Jumps

E. M. O. M x 20

  • Odd Minutes: 6 x Sled Push (45/25) / Scale 4 x Sled Push.
  • Even Minutes: 00:30 ME Box Jumps (24/20)

 

……BURPEES

 

 

6/7/2017

 

 

WARM UP:

  • The weather is bad, watch out for thunder….

CORE:

E. M. O. M x 10

Alternate between:

  • 15 x  Weighted Abmat Sit ups (Choose weight Dumbbell or KB). Anchor feet, keep weight high and on chest throughout ROM.
  • 10 x Strict Toes To Bar / Or as HIGH as you possibly can.

 

STRENGTH:

E. M. O. M x 12

Alternate between:

  • Snatch Work: (No misses, perfect form, choose your weight)
    • 1 x Power Snatch
    • 1 x Hang Power Snatch
    • 1 x Squat Snatch
  • Rope Climbs:
    •  1 x Legless rope climb up and down.
    • Scaled options:
      • 1 x rope climb
      • 3 x Lying rope climbs

 

METCON:

  • For time:
  • 100 x Burpees
  • Only CORRECT burpees count

“GRACE”

 

 

 

6/6/2017

 

 

WARM UP:

 

 

METCON: “GRACE”

For Time:

30 x Clean and Jerks (135/95)

Rx+ (155/105)

Time Cap 10 Minutes

 

STRENGTH: Front Squats

  • Using your “Grace” weight.
  • 3 Sets x As Many Reps As Possible.
  • Rest 1 Minutes between sets.
  • Record reps + weight used.

 

Bench Press: 

  • Build to a heavy 3 reps.
  • and then…
  • 5 x 3 – Same weight across.
  • Record weight.

 

ENDURANCE: Posted in the box 

  • Begins after Grace.

 

Heavy Legs

 

 

 

6/5/2017

 

 

WARM UP:

 

You will be WARM 🙂

 

STRENGTH: BACK SQUATS 

We’re going HEAVY!

  • 1 – 5 – 1 – 5 – 1 – 5 – 20
  • Establish a 1RM and then drop weight for a 5RM.
  • Repeat two more times trying to stay as close to your original 1RM and 5RM as possible.
  • The last set is 20 reps performed UNBROKEN!
  • REST as needed between sets.
  • Record numbers.

 

ENDURANCE: Posted in the box.

 

Happy Birthday

 

 

Happy Birthday Damien M.

Murph

 

 

 

6/3/2017

 

 

WARM UP:

 

 

 

METCON: “Murph”

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

G.O.A.T

 

 

 

6/2/2017

 

 

WARM UP:

 

 

G.O.A.T DAY:

  • GOAT – Work on any skill, lift, or build your cardio conditioning. Become the Greatest Of All Time.

 

 

CORE CHIPPER:

5 Rounds of:

  • 30/30 x Flutter Kicks
  • 25/25 x KB Obliques (53/35)
  • 20 x Weighted GHD Sit-Ups (Choose Your Weight)
  • 15 x Band or Weight Resistance L.L.H.T
  • 10/10 x Land Mine Twists (10/5) -Do NOT Drop The Bars!
  • 400m Run