Cardio

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Training Objectives

  • Honor those who gave their lives in service to our country

Murph

  • Run a Mile
  • 100 pull-ups
  • 200 push-ups
  • 300 air squats
  • Run a Mile

Objectives of Today’s Training

  • Active Recovery

Objectives of Today’s Training

  • Active Recovery

Workout

For Time

  • 100 sq cleans with a med ball
  • 3 burpees emom

Then

  • 5 rounds of plank/push-up work (30 second holds)

Objectives of Today’s Training

  • Power production and Oly technique
  • Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

  • Practice on your weakness for cleans, snatches, and jerks.
  • Full and From the Hang
  • Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

  • 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

40,30,20,10

  • Cal on Erg
  • Hang Snatches (75/55)

Objectives of Today’s Training

  • Create Pulling Strength
  • Improve Pressing Strength
  • Gymnastics Practice

Workout-1

Strength

Press

Deadlift

Workout -2

15 min EMOM

  • 5 toes-to-bar
  • 10 Wall balls (20/14)

Objectives of Today’s Training

  • Power production and Oly technique
  • Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

  • Practice on your weakness for cleans, snatches, and jerks.
  • Full and From the Hang
  • Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

  • 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

13 min AMRAP

  • 8 Thrusters (95/65)
  • 24 Box Jumps (24/20)

Objectives of Today’s Training

  • Create Pulling Strength
  • Improve Pressing Strength
  • Gymnastics Practice

Workout-1

Strength

Press

Deadlift

Workout -2

Chipper for Time

  • 800m Ski or 1000m row
  • 50ft handstand walk or 50 shoulder taps
  • 40 wall balls (20/14)
  • 30 knees to elbows
  • 20 hand-release push-ups
  • 10 dips
  • 1000m Bike Erg or 30/20 Cal AB (Standing only)

Objectives of Today’s Training

  • Power production and Oly technique
  • Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

  • Practice on your weakness for cleans, snatches, and jerks.
  • Full and From the Hang
  • Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

  • 3 x 3-second pause clean grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM clean.

Workout-2

12 min AMRAP

3, 6, 9, 12, …

  • Snatches (95/65)
  • Burpees

Objectives of Today’s Training

  • Muscle/Cardio Endurance
  • Squat Cleans and Front Squats

Workout-1

Strength

Find Max Craig Special in 9 attempts

  • 1 Hang Squat Clean + Front Squat

Workout -2

For Time

  • 800-meter row
  • 21, 15, 9
    • Thrusters (95/65)
    • Toes-to-bar
  • 800-meter Ski Erg / Runner