Thursday 6/1/17

A) Warm-up Limber 11 Limber 11 Covers mobility. B) Skill Power Snatch Skill Work: Spend 15:00 Work performing sets of 3 working up to a moderate weight. Technique takes precendence here as always. Athletes should reset between reps. This is skill work even for...

Wednesday 5/31/17

A) Warm-up 5:00 Dynamic then grab a PVC 2 Rounds of: 8 Pass Thrus 8 Around the Worlds 8 PVC OHS 4 Yoga Push-ups 20 Banded Pull-aparts B) Prep Partner up and Warm-up Metcon Movements to weights/scaling option you plan on using for Metcon Overhead Squats Double Unders...

Tuesday 5/30/17

A) Warm-up Row 500m Then, 10 Step-ups 10 Hollow Rocks 10 Supermans 10 Squat Thrusts Then, 500m row or 400m Run   B) Mobility Lax Ball x 30s each spot – Triceps – Pec insertion – Scapular   C) Conditioning For time: Row 50 Calories 21 Burpee Box Jumps (24, 20) Row 50...

Monday 5/29/17

“Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 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...