May 31, 2018

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Skill

• 6x{2 Squat snatch + 1 snatch balance}, building
• Reset on each snatch

Conditioning

At 0:00, complete:

• 500m row

then 2 rounds of

• 10 Deadlift, 225#/155#
• 10 Bar-facing burpees

At 8:00, repeat.

May 30, 2018

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Strength

10 min EMOM of:

• 2 back squat across, 5-10# more than last week (Mon 5/21)

Conditioning

4 Rounds of:

• 6 Box jump overs, 36"/30"
• 200m Sprint

Rest 1:00 between rounds. 

May 29, 2018

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Post-Murph - Skills/Recovery

Complete 5 rounds for quality

• 2 Turkish Get Ups, alternating arms; build in weight each round
• 15 Sec L-hold

Conditioning

12 minute alternating EMOM of

• 15/12 cal Bike
• 15 KB swings, 53#/35#

Mobility:  2 rounds of

• 1:00 couch stretch each side
• 1:00 prayer stretch

May 28, 2018 - Murph 9am-11am, no regular classes today!

***NO CLASSES TODAY! Gym opens 9am, first heat of Murph 930am, second heat 10am, closing up at 11am!

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Conditioning: Murph (compare to 5/29/17)

For time complete:

• 1 Mile Run
• 100 Pullups
• 200 Pushups
• 300 Squats
• 1 Mile Run

Break up gymnastic reps as desired.  20# vest optional.

May 26, 2018

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Strength/Skill

5 Sets for quality of

• 1 set UB Strict HSPU
• 10 alternating pistols, 35#/26#

Conditioning

In teams of 2, complete 2 rounds for time of (25 min cap)

• 90/70 cal row
• 70 KB swings, 70#/53#
• 50 Burpee to 6" target

One partner working at a time.  Switch every 10 cal on the rower, break up KBs and Burpees as desired.

May 25, 2018

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Strength & Conditioning

E2O2x5 complete:

• 5 Power Snatch (building) + 10 Toes-to-bar

E2O2x5 complete:

• 5 Power cleans (building) + 10 Strict Ring Dips

E2O2x5 cpmplete:

• 5 Deadlift (building) + 30 Second HS hold (belly facing)

May 24, 2018

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Strength

• 3 x 10 Overhead Squat, building
• 1 Sec pause at the bottom of each rep

Conditioning

For time (10 min cap) complete:

• 400m run

Then 3 Rounds of

• 50 air squat
• 50 Double unders

Then

• 400m run

May 23, 2018

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Strength

• In 10 minutes, find 1 rep max weighted pull-up

Conditioning

12 Minute AMRAP of:

• 10 Single arm KB Push Jerk - 5 per side, 70#/53#
• 4 Bar Muscle Ups
• 10 Box Jump overs, 30"/24"

May 22, 2018

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Strength & Conditioning

In teams of 3, complete 2 rounds of:

• 3:00 ME Rope Climbs
• 3:00 ME GHD Sit-ups
• 3:00 ME Yoke Carry (Distance)
• 3:00 ME Cal Bike
• 3:00 ME Sled Push (Distance)
• 3:00 ME Ring Push-ups

May 21, 2018

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Strength & Conditioning

Complete 4 Rounds, each for time, of:

• 3 Back Squats ~85%
• 800m Run
• 3 Back Squats ~85%

Rest 3 minutes between rounds.  Choose a weight 5-10# more than the back squats last week.

May 19, 2018

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Skills

• Rope climb practice

Conditioning

In teams of 2, complete 10 rounds of:

• 6 Man Makers, 50#/35# DBs
• 3 Rope Climbs
• 12 Toes-to-bar

One partner working at a time, break up reps as desired.

May 18, 2018

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Conditioning

Every 7:00 for 4  Rounds complete for time:

• 800m Row
• 400m Run

Strength

8 Minute Alternating EMOM of:

• 1 UB Set of Strict HSPU
• 30 sec farmer’s hold, Double 70#/53#

May 17, 2018

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Skills

• Muscle-up practice/progressions

Conditioning

3 Rounds for reps of each:

• 1:00 ME Box Jumps, 24”/20”
• 1:00 ME Ring Muscle Ups
• 1:00 ME Bike for Calories
• 1:00 ME Double KB Front Squat, 70#/53#

Rest 1:00 between movements.

Midline strength: E2O2x5

• 30 Second Ring Plank Hold + 10 narrow PVC pass throughs

May 16, 2018

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Strength & Conditioning

On a running clock, from 0 - 12 Minutes

• Use 6:00 to warm up to ~65%, then
• 6 Min EMOM of 2 Power snatch (not touch-n-go)

From 12 - 22 Minutes:

• 3x3 Deadlift, Building

From 27-37 Minutes complete 10 Minute AMRAP of:

• 10 DB Snatch, 50#/35#
• 10 Lateral Burpee over DB

May 15, 2018

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Strength

• 4 x 6 Back Squat across, 80%

Conditioning

E3O3x5, complete:

• 30 Second HS Hold
• 200m Run
• 30 Second L sit

May 14, 2018

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Conditioning: Murph Prep

For time, complete: (25 min cap)

• 50 Thrusters 95#/65#
• 50 Pull-ups
• 50 Pistols
• 50 Hang Power cleans, 95#/65#
• 50 Push-ups
• 50 Wall Balls, 20#/14#

May 12, 2018

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Strength & Conditioning

30 Minute Rotating EMOM (6 rounds) of:

• 15/12 Cal Row
• 15 Double DB bench press, 50#/35#
• 15 Pistols, alternating legs
• 30 second L hang from bar
• 60 UB double unders

45 sec cap each minute.

May 11, 2018

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Gymnastics Strength

10 min Alt EMOM of

• 1 Set UB Strict HSPU
• 1 Set UB Strict C2B Pullup
• You pick the reps of each to be consistent across all rounds

Conditioning

Three 5-minute rounds of

• 400m Run (Buy In), then in remaining time AMRAP of:
• 5 Double KB Cleans 53#/35#
• 5 Double KB FR Lunges, 53#/35#

Rest 3:00 between rounds.  Goal is consistency.

May 10, 2018

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Strength

Every 1:30 for 8 sets complete:

• Hang power snatch + Snatch Balance + OHS
• Sart at 50% and build each set

Conditioning

For time (10 min cap), complete:

• 50 OHS, 95#/65#
• 50 KB swings, 70#/53#

May 9, 2018

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• Current Services: (1) Group CrossFit Classes, (2) Personal Training/Private Coaching, (3) Nutrition Coaching, (4) On-site Physical Therapy

Conditioning

25 Minute Partner AMRAP of

• Partner 1: Bike 2km
• Partner 2: AMRAP of 10 Burpee to 6" target + 10 Wall balls, 20#/14#
• Switch every time biker is done with 2km

Gymnastics Strength

E2O2x5 complete:

• 40 Second Hollow Hold + 10 Table Rockers