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Saturday 5.26.18

Saturday 5.26.18

REMINDER: Today is our annual Memorial Day “Murph” event starting at 9am with wave 2 starting around 9:30-9:45. We invite all to stick around after and enjoy some food and drink. All are welcome!

Memorial Day Weekend Schedule:
Saturday: 9am “Murph”, NO OPEN GYM
Sunday: Open Gym 10am – 12pm
Monday: Open Gym only 8am – 11am

Workout:

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Workout of the Day

Friday 5.25.18

Friday 5.25.18

REMINDER: Tomorrow is our annual Memorial Day “Murph” event starting at 9am with wave 2 starting around 9:30-9:45. We invite all to stick around after and enjoy some food and drink. All are welcome!

Memorial Day Weekend Schedule:
Saturday: 9am “Murph”, NO OPEN GYM
Sunday: Open Gym 10am – 12pm
Monday: Open Gym only 8am – 11am

WORKOUT:

A. Warmup:
DROM
5:00 Passive hang, switch grip with each drop
3 sets of:
10 Press
10 Good Morning
*start with a bar and add weight to each set
100m jog

B. 5 rounds of:
100m sled drag (facing away), pick load
200m Farmers Carry, pick load
15 RDL, pick load
*Move continuously through the movements at a comfortable pace.

C. Cooldown:
Foam roll for remainder of class

Workout of the Day

Thursday 5.24.18

Thursday 5.24.18

A. Warmup:
DROM
3 sets of:
10 Suitcase DL, ea.
10 Goblet Squats
10 Ring Rows
2 wall walks

B. Back Squat, 20 RM
*add 5-10 lbs from Wednesday 5.16.18, or last effort

C. Press, 3 x 10
-same weight across, add 2.5-5lbs from Wednesday 5.16.18 or last effort

-This is week 4 of a 5 week cycle. Next weeks lifts will happen on Friday, adding 5-10lbs on the squat and 2.5-5lbs on the press. A good starting point for today will be around 65% of a 1RM on the BS and 50-55% on the press if you did not complete last week. For newer members who may not have an established or estimated 1RM on either lift complete the following:
A. Back Squat 5-5-5-5-5
-add weight each set, add 5-10lbs from last week
B. Press, 3 x 10
-add weight each set, add 2.5-5lbs from last week

D. Cooldown:
3:00 Couch Stretch, ea.

Workout of the Day

Wednesday 5.23.18

Wednesday 5.23.18

A. Warmup:
:50 easy, :10 hard x 5 Assault Bike
-or-
:45 easy, :15 hard x 5 rower
DROM
3 sets of:
10 Thrusters, bar, 65/45. 95/65
15 Hollow Rocks

B. For time:
25-20-15-10-5
KB Swings, 53/35
Pullups
*Scale pullup reps as needed

C. Cooldown:
3 sets of:
50 Banded Pull Aparts
10 Unilateral Kneeling DB Press, ea.
15 Lateral Box Step ups, ea.

Workout of the Day

Tuesday 5.22.18

Tuesday 5.22.18

A. Warmup:
Foam Roll Quads/Hamstrings, 2:00 ea.
DROM
3 set of:
:30 Supine hang
30 Mountain Climbers
15 Wall Balls

B. 3 rounds for time of:
500m Row
25 Burpees
400m Run
*Scale as needed

C. Cooldown:
3 sets of:
15 Front Raises
1:00 Lizard, ea.
1:00 Dragon, ea.

Workout of the Day

Monday 5.21.18

Monday 5.21.18

A. Warmup:
2 x 1:30 Couch Stretch, ea.
2 x 1:00 Barbell Thoracic stretch
DROM
3 sets of:
10 Snatch grip DL
10 Muscle Snatch
10 OHS
*Barbell

B. Snatch, heavy single
find in 12:00

C. 5 rounds for time of:
10 Hang Power Snatch
*60% of today’s weight
30 Double Unders

D. Cooldown:
3 x 10 Good mornings, don’t overload

Workout of the Day

Saturday 5.19.18

Saturday 5.19.18

In teams of 2:

AMRAP in 20:00

50 weighted box step overs
50 DB Thrusters
50 Burpee Pullups
*Break up reps however

at 22:00 Complete a combined mile T.T.
each will run 800m, partner 1 goes 1st then partner 2. Add times together for total time.

Workout of the Day

Friday 5.18.18

Friday 5.18.18

A. Warmup:
400m Run
Quick DROM

B. 8 x 100m Row, AFAP
-rest 1:00

C. 5 rounds of:
50m (25 O&B) Double OH KB Carry
*Use a weight that allows for full lockout of the elbows
20 Double Suitcase KB Deadlift
1 Rope Climb
*Scale up: 2 legless rope climbs

D. Cooldown:
Foam roll for remainder

Workout of the Day

Thursday 5.17.18

Thursday 5.17.18

A. Warmup:
DROM
3 sets of:
:30 Bottom of Pushup hold, 2″ off ground
*Scale time as needed
10 Lateral Box step-ups, ea.
15 Back Extensions

B. 5 rounds of:
:30 HS hold on wall
Max rep pushups
rest 2:00

C. OTM for 16:00
Min 1: 5 KB Swings, 53/35 + 9 Box Jumps, 24/20
Min 2: 10 KB Swings + 6 Box Jumps
Min 3: 15 KB Swings + 3 Box Jumps
Min 4: Rest

D. Coodown:
3 sets of:
Max DB pinch grip, ea.
1:00 Lizard stretch, ea.

Workout of the Day

Wednesday 5.16.18

Wednesday 5.16.18

A. Warmup:
DROM
3 sets of:
10 Suitcase DL, ea.
10 Goblet Squats
10 Ring Rows
2 wall walks

B. Back Squat, 20 RM
*add 5-10 lbs from Tuesday 5.8.18

C. Press, 3 x 10
-same weight across, add 2.5-5lbs from Tuesday 5.8.18

-This is week 3 of a 5 week cycle. Next weeks lifts will happen on Thursday, adding 5-10lbs on the squat and 2.5-5lbs on the press. A good starting point for today will be around 65% of a 1RM on the BS and 50-55% on the press if you did not complete last week. For newer members who may not have an established or estimated 1RM on either lift complete the following:
A. Back Squat 5-5-5-5-5
-add weight each set, add 5-10lbs from last week
B. Press, 3 x 10
-add weight each set, add 2.5-5lbs from last week

D. Cooldown:
3:00 Couch Stretch, ea.