Dynamic Warm-up Strength: Today looks a little different for a Thursday since it’s a holiday week. Option 1- Every 90sec x 30min (4 sets) of:Station 1 – L-seated Banded Rows x 20-25 reps @2011Station 2 – Box Step-Ups with Farmer’s Carry x 16-20 repsStation 3 – Dumbbell Bench Presses x 20 repsStation 4 – Goblet...Read More
Barbell Warm-up Olympic Lifting: Today’s focus is on solid technique and dialing in your positions. Do not go too heavy and struggle through reps. Start with the high hang and go into the mid hang without dropping. You can quickly reset on the floor before the “floor” rep. Every 90sec x 8 sets 3-Position Snatch...Read More
If you did Murph or Morrison yesterday and feel a bit sore and/or tired, please take today at about 70%. There’s no Rx on the workout and you have options for #’s of reps. Go by feel and get a good sweat. Warm-up Strength: Every 2min x 10min (5 sets) Front Rack Reverse Lunges x...Read More
Reminder that we have one class at 9:30am. We already have a waitlist for this class. Please make sure you have reserved a spot. You have the option of doing Murph or Morrison today. And, you can complete the full workout or choose to partner it, do half on your own, or find a rep/time...Read More
Warm-up Strength: Back Squat Every 2:30 x 5 setsSet 1 – 5 x 75-80% of 1-RMSet 2 – 3 x 85-90%Set 3 – 1 x 90-95%Sets 4-5 – 3 x 85-87% Conditioning: For Max Reps 1min of Thrusters 95/65 1min of Lateral Burpees Over the Barbell 1min of Toes to Bar Rest 1min 1min of...Read More
Mobility: Thoracic Openers Skill: Rope Climb Technique Review Conditioning: Every Minute on the Minute x 20min 1- Rotational Ball Slams x 14-16 reps 2- 5 Deck Squats with Slam Ball + Plank or Handstand Hold in remaining time 3- Rope Climb x 1-3 reps 4- Row, Bike, Ski or Run x 60sec 5- RestRead More
Barbell Warm-up Olympic Lifting: Take 20min to build to a 1RM Clean and Jerk Strength Finisher: Every Minute on the Minute x 12min 1- Alternating Front Rack Reverse Lunges x 12 reps @2011 2- Alternating Single-Arm Dumbbell Press x 12 reps @2011 3- Strict Toes to Bar x 6 reps with a 2-3sec negativeRead More
Warm-up Strength: Take 15min to build to a heavy Bench Press Conditioning: These should be fast, sprinty sets that take less than 90sec. If you are 90sec+, please reduce the calories on the erg or bike. If you are in the middle of a round at the 7:30 mark, switch over to the same rep...Read More
Last Monday of Murph prep before the real deal. Today is pretty high volume so if you are newer to the gym, please talk with your coach about scaling appropriately. This must be done chipper style, so you are going to feel it on the push-ups. Slow down, do small sets, stick with your standards...Read More
Warm-up Strength: Back Squat Every 2:30 x 5 setsSet 1 – 5 x 75-80% of 1-RMSet 2 – 3 x 85-90%Set 3 – 1 x 90-95%Sets 4-5 – 4 x 83-87% Conditioning: This is meant to be a FAST, unbroken sprint. You should only need to put the barbell down when you are switching movements....Read More
