Skill: Wall Facing Handstand
Midline EMOM 9
M1) Wall Facing Handstand Hold
M2) Hollow Hold
M3) L Hang or Sit on FloorHold :30 for each movement
MetCon - 2:00 on, 1:00 off for 18:00
A) 25 Toes to Bar + AMRAP HSPU
B) 20/16 Cal Row + AMRAP Burpees Over Rower
C) AMRAP Double Unders
CLOSED
HAPPY MEMORIAL DAY!!
CLOSED FOR MEMORIAL DAY
Murph
1 Community Heat at 9am:
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
Michael Patrick Murphy was a United States Navy SEAL officer who was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the United States Navy to receive the award since the Vietnam War.
Born: May 7, 1976, Smithtown, NYDied: June 28, 2005, Kunar, Afghanistan
Options:
1) Games Level Rx - Unpartitioned in 20/14# Weight Vest
2) 20 Rounds:
5 Pullups
10 Pushups
15 Squats
3) 10 Rounds:
10 Pullups
20 Pushups
30 Squats
4) 5 Rounds:
20 Pullups
40 Pushups
60 Squats
5) Partner Version
Run together
10 Rounds Each Relay Style:
5 Ring Rows
10 Pushups
15 Squats
Clean & Jerk Complex
Deadlift + Power Clean + Hang Clean + Jerk
Build to Heavy in 15 Minutes
MetCon “Annie”
50-40-30-20-10:
Double Unders
Butterfly Situp
10:00 Cap
Situp Standard
Both Hands must touch ground behind head
Athlete sits up perpendicular to floor
Both Hands Touch Toes
Broga 7:30am
Breathe Hard 5:30pm
Every 6:00 for 36:00
Rotate Between:
A) 1000/800m Row
B) 50/40 Cal Bike
C) 100 Dubz + 25 Burpees
Perform each component as quickly as possible. Rest in remaining time.
Full Snatch
16 Minutes to Find Heavy
3@50%
2@60%
2@70%
1@80%
1@85%
1@90%
Heavy Singles by Feel
MetCon 22-16-10:
Single Arm OHS 50/35 lbs
Burpee Over DB
9:00 Cap
(Athletes unable to physically do SAOHS scale to PVC or Banded OHS)
5 RFT:
450M Run
10 - 8 - 6 - 4 - 2 Wall Walks
20 - 16 - 12 - 8 - 4 Pullups
30 Minute Cap
1RM Front Squat - 20 Minutes
This is what we’ve been training for! Stay tight and FIGHT for that PR!
5@50%
4@60%
3@70%
2@80%
1@86%
1@91%
1@96%
1@101%+
MetCon - Fort Time (8 min Cap):
10-20-30
DB Hang Lunges 50/35#
Hand Release Pushups
Breathe Hard
28 min EMOM
1. 50 Double Unders
2. 13/9 cal assault bike
3. 15-20 hollow rocks
4.15/11 Row Cals
Partner Beach Pump
35 Min AMRAP:
100 HSPU
100 Hollow Rocks
1000m Row
100 Ring Dips or HR Push-ups
100 “Running Man Situps”
1000m Row
100 Bicep Curls
100 V Ups
AMRAP Row Until 35 if team finishes
Clean&Jerk 1RM
20 minutes build to Heavy
MetCon - 5 Minute AMRAP:
5 Deadlifts
5 Burpees Over Bar
Used 1RM clean and jerk for deadlifts
7:30am Broga
5:30pm Breathe Hard - AMRAP 35:
800m Run
1000/800m Row
50/40 Cal Bike
Hang Snatch 1RM
15 Minutes Build to Heavy by Feel
If you fail more than once, strip weight down and finish on high note.
MetCon - For Time:
30-20-10 Alternating Hang Power Snatch 50/35 lbs
150-100-50 Double Unders
10:00 Cap
Tuesday 4 Rounds for Time:
800m Run
15 Pullups
25 Pushups
15 1-2-3 Up Downs
(35 min cap
*Rx+ Wear Weight Vest
**Scaling — 800m Run = 50/40 Cal Bike & Sub Ring Rows for Pullups
Front Squats by Feel - 17 Minutes
2 Weeks Left including today.
5@50%
4@60%
3@70%
2@80%
1@86%
Heavy Singles by Feel
Suggested Jumps: 91-96-101%
MetCon - AMRAP 10:
2-4-6-8-10-12-etc
DB Front Squat 50/35 lbs
Strict HSPU
For Max Calories
3 min on/2 min off x 6 rounds:
Run 450m
Max Assault Bike Cals in remaining time
*score is calories each round
Partner Chipper - For Time:
800m Run Together
80 Toes to Bar
80 HSPU
800m Run
80 Pullups
80 Burpee Box Jumps 24/20"
(34 Min Cap)
Clean & Jerk - 18 Minutes
Build to Heavy by Feel
MetCon - AMRAP 8:
8 Hang Power Cleans 135/95 lbs
8 Shoulder to Overhead
Broga 7:30am
Breathe Hard 5:30pm
4:00 ON, 1:00 Off for 30:00 - Alternate Between AMRAPs
1) Row Calories
2) Bike Calorie - Reverse Tabata Function
3) 75 Double Unders + 25 Hollow Rocks