Murph Training

Saturday, April 18, 2015 For Time: 1600 Meter run 21 Kettlebell Swings 21 Goblet Squats(front squat the kettlebell) 800 Meter Run 15 Kettlebell Swings 15 Goblet Squats 400 Meter Run 9 Kettlebell Swings 9 Goblet Squats We will do all of this...

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Power

Friday, April 17, 2015 Power Clean: (use 90% 1 rm as your working weight) 65% x 5 75% x 5 85% x 5+ Then, For Time: 800 Meter Run We are finishing out our second week of the new strength cycle with power cleans.  The reps today are touch and go...

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Perfect Practice

Thursday, April 16, 2015 Skill: Gymnastics Ring Practice Then, 3 Position Squat Snatch: Build up to 70% 1 rep max Then, 15 Minute EMOM: Minutes 1-5, 1 Squat Snatch 70% 1 rm Minutes 6-10, 1 Squat Snatch 75% 1 rm Minutes 10-15, 1 Squat Snatch 80% 1...

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No Bar

Wednesday, April 15, 2015 Bench Press 65% x 5 75% x 5 85% x 5+ Then, 3 Rounds for Time: 30 Walking Lunges 5 Muscle ups(5 pullups, 5 dips) 10 Box Jumps (24,20) This will be our first day of bench press in the 5-3-1 cycle.  During this program...

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2 Minutes

Tuesday, April 14, 2015 5 Rounds for reps: 1 Round= 2 Minutes of Power Cleans (rnds 1,3,5), 2 minutes of Push Jerks (rnds 2,4)(155,105)(135,95)(115,75)(55,35) 2 Minutes of Rowing (calories) 2 Minutes of Rest Our wod today will be for total reps...

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4-13-15

Monday, April 13, 2015 Front Squat: (use 90% 1 rep max) 65% x 5 75% x 5 85% x5+ Then, 8 Minute AMRAP: 3 Toes to bar (knee raises)(abmat) 3 Overhead Squats (95,65)(75,55)(55,35)(35,15) 6 Toes to bar 6 Overhead Squats 9 Toes to bar 9 Overhead...

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Keep it Moving

Saturday, April 11, 2015 30 Minute AMRAP: 800 Meter Run 25 AbMat Situps 400 Meter Farmers Carrry (1 kettlebell, switching sides every time that you break.)* *The coaches will help you pick a weight 🙂 Today is all about keeping moving.  This will...

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