Thursday No video today Outside workout will be at Marlborough HS track at 330 pm today! Metcon Warm up X 2-3 400 m build up 100 m walk 100’m slow jog 100 m fast jog 100 m fast run 1 round of Amrap Dynamic stretch Walking quad Soldiers march Hip Read more…
Tuesday https://youtu.be/Bp9ctWF7OQ0 Squat Clean (E2min x 6 sets (3 sec pause at bottom)) squat clean x 3 reps front squat x 5 reps light front squat or limited x 9 reps Metcon (AMRAP – Rounds and Reps) 14 min Amrap 30 DU/60 SU or 60 lateral hops 5 hang squat Read more…
Monday 10 Deadlift + 10 front rack step back lunges (E90 sec x 5) Metcon (Time) 5 rounds for time 2 Turkish get ups each side (alt) 20 pistols (alt) 15 strict handstand push ups TGU- use body weight or whatever available 1 rep is up and down Pistols modify Read more…
Saturday Guys Memorial Day is a couple weeks a way. WE WILL figure out a way to do murph! So today I know it’s cold but if you can run do it if not work on everything else Murph practice (Time) 3/4 mile run 9 rounds 5 pull ups (do Read more…
Friday UP Thrust (AMRAP – Rounds and Reps) 27 min Amrap 10 toes to bar / 15 v-up or reverse crunches (1,2, or 3) squat clean thruster 185/125 10 burpees Each round increase by the number of reps based on weight you are using 1 rep- using a heavy barbell Read more…
Thursday https://youtu.be/TpYETUEbFA8 Metcon (Time) Deck of cards take 2 hearts: Squat Thrust Diamond: Step up/box jump Club: Lateral Lunge (each side) Spade: Side High Plank w/ rotation (each side) Every Ace: Bicep Curls til failure Weighted RX+ Heart: devil presses Diamond: Box Jump Club: Weighted Step overs (same weight as Read more…
Wednesday https://youtu.be/CIx7Jj6YOyM Romanian dead lift (X 8 ) EMOM 10 Odd Perform 8 BB RDL or 6 SL RDL Each leg Even 8 SL glute bridge each side Metcon (AMRAP – Reps) 20 min AMRAP 600 m run 50 Wall balls 40 Deadlifts 30 HSPU
Tuesday https://youtu.be/Et2n5YqqldI Push Press (x 4 building) may do oly complex pc + 3 jerks or overhead strength sets of 4 push press or strict press If Limited equipment 6 half kneeling presses each side if odd objects then we 1 turkish get up each way Even mins: 10-20 double Read more…
Monday Metcon (Time) 5 rounds for time 20 snatches 20 OHS/FS 95/65 400 m run Snatches Barbell- May do power clean Squat – May do front squat Dumbell snatches American KB swing Or hang KB snatch 10 each side SA ohs 1/2 on each side