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Author Archive: Brad
13 Oct 2017

Saturday 14th October

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A: 2/3 Murph (Time)
For time:
1200m Run, then
66 x Pull-Ups
133 x Push-Ups
200 x Squats, then
1200m Run

 **50 Min Cut Off**
or B: Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
**50 Min Cut Off**
12 Oct 2017

Friday 13th October

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A. 4 rounds of:
1 x Snatch Pull + 1 Power Snatch
1 x Snatch Pull + 1 Power Snatch
B: Deadlift: 5 – 4 – 3 – 3 – 3

 

11 Oct 2017

Thursday 12th October

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A: Complete AMReAP in 20 Mins of:
40 Calorie Row
30 x T2B
20 x Wallball shots
15 x Power Cleans
10 x Chest-to-Bar Pull Ups
or B. AWOD – Complete AMReAP in 20 Mins of:
10 x Ring Muscle-ups
20 x Power Cleans (75/53kg)
30 x Wallball shots (9/7kg to 10/9′)
40 x T2B
50 Calorie row

 

10 Oct 2017

Wed 11th October

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A: 5 RFQ of:
2 Kipping Swings + 1 Pull-ups
2 Kipping Swings + 2 Pull-ups
2 Kipping Swings + 3 Pull-ups
(1 Rd is a total of 6 KS + 6 PU)

Try and stay on the bar for a complete round
B: Push the Pyramid – 3 RFQ of:
3 Pushups + 9 V-Sits
6 Pushups + 6 V-Sits
9 Pushups + 3 V-Sits
C: Turkish Get Up (Accumulate 20 x TGU)

 

09 Oct 2017

Tues 10th October

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A: EMOM for 12 mins complete:
Odd: 5 x Strict Press
Even: 10 x Ring Rows
B: EMOM for 10 mins complete:
Odd: 5 x Back Squat
Even: 5 x Strict Ring Dips
C: EMOM for 8 Mins complete:
Odd: 10 x Front Rack Lunge
Even: 30 x Double Under
08 Oct 2017

Monday 9th October

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A: 4 x 400m Run – Rest 2 min b/w efforts
B: 2 RFT of:
200m Run
10 x KB Swings
10 x Burpees
10 x KB Swings
10 x Burpees
10 x KB Swings
200m Run

Rest 3 Mins b/w rounds

06 Oct 2017

Saturday 7th October

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Christina – Complete AMRAP in 20 mins of:

9 x Pullups
9 x Squat Cleans
9 x KB Swings
9 x T2B
9 x Push Press (Same weight/bar as SqCl)
9 x Burpees

05 Oct 2017

Friday 6th October

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A: Bar Muscle Up Skill Development: Kipping swings, BMU progressions & BMU practice
B: ‘Rowpable’ – For time:
20 – 18 – 16 – 14 Cal Row
5  –  4   –  3  –  2   Rope Climbs
C: Tababta Hand Release Pushups
04 Oct 2017

Thursday 5th October

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A: Complete AMRAP in 14 mins of:
8 x Deadlift
12 x HSPU
200m Run
B: 10 – 1 Reps for Quality of:
Alternating DB Snatch
C2B Pullups
03 Oct 2017

Wed 4th October

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A: EMOM for 10 mins complete:
2 x Power Snatch, and
1 x Snatch
**5 Banded Pull-aparts between rounds**
B: 6 Rounds for reps of:
Every 90 seconds for 9 mins complete:
30 sec Max Reps Power Cleans
30 sec Max Reps Front Squats
30 sec rest
C: Split Squats (3 x 10 each leg)

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