Strength Day + MetCon Shoulder Press (12mins to find 1RM) Deadlift (12mins to find 1RM) Metcon (AMRAP – Rounds and Reps) 10min AMRAP: 9 Cal Row 7 Burpees 3 Power Snatch (95/65) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring) –
Warrior Women Wednesday Metcon (Time) CoreWOD: Accumulate 2min hanging "L" hold – Then – 3rds: 20 Flutter kicks 10 Alternating V ups 20 KB Side Bends (70/53) Absurd Annie (Time) 50 Double-Unders 50 PVC Pipe Situps 5 Cleans (225/155) 40 Double-Unders 40 PVC Pipe Situps 4 Cleans (225/155) 30 Double Unders 30 PVC Pipe Situps
Lower Body Strength + MetCon Back Squat (12mins to find 1RM) Metcon (Time) For Time: 10-1 Wall Ball Shots (20/14) 1-10 KBS (53/35) *200m Run after Ea* RX+ (70/53) Warm-up Accessory Cash Out: – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring) – 100 Banded Pull
Manic Mondays Metcon (AMRAP – Rounds and Reps) 18min AMRAP: 1 Wall Walk 3 Toes to Bar 5 Lateral Burpees over Bar 7 Push Press (45/35) 9 Front Squats (45/35) Warm-up – 2min Assault Bike/400m Jog/2min Row (Cool down speed) – 20 passes(up/down) BarBell(45) Smashing (Quads, IT band, Hamstring) – 3 Way Banded Shoulder Stretch
Hero Week Day 5 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. Warm-up – 2min Assault Bike/400m Jog/2min
