Monthly Archives: April 2019

800m Run – 5 rounds 10 pull up 20 Push up 30 Air Squat – 400m run Cap: 25 RX= vest

Strength 2 Touch and go power clean and jerk every 1:30 x 5 sets, building Conditioning 10-8-6-4-2 Power Clean 205/135 Strict HSPU Cap: 12 min

Strength 5 Back Squats every 2:30 x 4 sets @75-80% Conditioning 10 min AMRAP 10 Wall Balls 20/14 15 Ab mat sit ups

Leg Endurance KB Goblet squat ladder for total reps: :30 seconds max reps followed by :30 seconds rest before next heaviest weight 1- 35/20 2- 44/26 3- 53/35 4- 70/44 5- 80/53 -Athlete is scored on total reps across all rounds, 4:30 in length- Conditioning Teams of 2: 15 min AMRAP 15 KB Swings 53/35 […]

Strength 1 Push Press EMOM x 8, building Conditioning 50 Calorie Row 25 Toes to bar 50 Alt DB Snatch 50/35 Cap: 12

Murph Prep Week 2 20 min AMRAP 1200m run, Then in remaining time AMRAP of: 5 Pull up 10 Push up 15 Air Squat Rx= 20/14 vest

Strength 3 Sumo deadlifts E2MOM x 5 sets, building Conditioning 3 rounds 1:00 Ass. bike cals 1:00 SDHP 75/55 1:00 Burpee Box Jump 30/24 1:00 Rest

Strength Front squat E2MOM x 12 1 rep on sets 1,3,5 3 reps on sets 2,4,6 -build on both- Conditioning 7 min AMRAP 7 Thrusters 115/75 30 Double unders

Teams of 2 75/60 Calorie Row 20 Bar muscle ups 60 1 arm hang clean and jerk 50/35 15 BMU 50 1 arm hcj 50/35 10 BMU 40 1 arm hcj 50/35 Cap: 22 min

Strength 3 Thrusters every 1:30 x 5 sets, building Conditioning 9 min AMRAP 2 Shoulder to overhead 95/65 2 Box Jump over 24/20 4-4,6-6.. etc.

Murph Prep Week 1 4 Strict weighted pull up E2MOM x 5 sets, building Conditioning 400m run, then 7 rounds 7 Push ups 21 Air Squats then 400m run All with 20/14lb vest for RX Cap: 18

32 Hokies 7 Rounds for time 4 Squat clean and jerk 135/95 16 Deadlifts 135/95 32 Double unders