you may catch in squat or power position. but…..squat is preferred.
eHarmony
20 Minute Cap
30 Sumo Deadlift High Pulls
15 Burpees
30 Front Squats
15 Burpees
30 Hang Squat Cleans
15 Burpees
30 Power Snatches
15 Burpees
30 Overhead Squats
RX Weight: 95/65
Reverse Psychology
20 Minute Cap
5 Rounds
20 Front Rack Lunges 75/55 (step forward)
200m Run
10 Toes 2 Bar
try to maintain same pace per round or increase pace each round
Set your target in round 1 and try to repeat it on rounds 2-5
These small checkpoints can help keep you on track by keeping you focused on the current round
Five Below
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Burpees
12 Front Squats 115/85
Rest 2 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Burpees
9 Thrusters 115/85
Rest 2 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Burpees
6 Clusters 115/85
A Cluster is a Squat Clean Thruster
same weight across
Flex Seal
16 Minute Cap
45-35-25-15
Deadlifts 135/95
AbMat Sit-ups
You have options today with Murph.
Full Murph, 3/4 Murph, Half Murph and Quarter Murph. Choose one.
RX is with a 20 lb vest.
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.
To learn more about Murph click here
Run 1200m
75 Pull-ups
150 Push-ups
225 Air Squats
Run 1200m
800m Run
50 Pullups
100 Pushups
150 Air Squats
800m Run
400m Run
25 Pull-ups
50 Push-ups
75 Air Squats
400m Run
Up and Away
15 Minute Cap
21-15-9
Power Cleans 135/95
Burpee Box Jumps 24/20
40 Minute Cap
3 Rounds
40 Single DB Step Back Lunges 50/35
30 Single DB Alt Power Snatch 50/35
20 Burpees
**30 Double Unders Every 2 Minutes**
then
2000m Row for time
Double Unders end once you’ve completed the 3 rounds and are ready for the rower.
Perform 1 power or squat snatch followed by 1 hang power or squat snatch.
Hang Clean may be performed from the power or squat position.
Cinnamon Swirl
20 Minute AMRAP
200m Run
5 Strict Pull-ups
10 Push Press 95/65
15 Deadlifts 95/65
We can expect to complete around 7-10 rounds when all is said and done
The barbell is intended to be light for the push presses and very light for the deadlifts
This should be a weight that you can complete the 10 reps unbroken in every round today
Sub strict pull-ups with banded strict pull-ups
Athletes have 10 Minutes to Find A Heavy Single For the Day. Immediately following, athletes have 6 minutes to complete 3 singles at 80% of heavy single.
Athlete’s Foot
18 Minute Cap
5 Rounds
10 Toes 2 Bar
15 Box Jumps 24/20
20 American KB Swings 53/35
Long Beach
45 Minute Cap
1 Round:
160 Double Unders
800 Meter Run
40 Bar Facing Burpees
2 Rounds:
80 Double Unders
400 Meter Run
20 Bar Facing Burpees
3 Rounds:
40 Double Unders
200 Meter Run
10 Bar Facing Burpees
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