4/26/2019

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 […]

4/25/2019

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

4/24/2019

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

4/23/2019

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

4/22/2019

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

4/19/2019

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

4/18/2019

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.

4/17/2019

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

4/16/2019

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

4/15/2019

Strength Snatch (power or squat) Every 2:00 x 6 sets, building Set 1/3/5 3 reps Set 2/4/6 1 rep Conditioning 10 min AMRAP 21 Hang Power Snatch 75/55 15 Burpees over the bar 9 Toes to bar

4/12/2019

Teams of 2 2,000m Row 150 DB Snatch 50/35 1,000m Row 75 DB Snatch 50/35 -1 person works at a time- Cap: 22 min

4/11/2019

Strength 2 Front Squat E2MOM x5 sets, building Conditioning For time: 50 Hang Squat cleans 135/95 *4 burpees over the bar EMOM including 0:00* Cap: 12