Cardio

Strength

5 Rounds

• 5 x Bench Press (increase weight)
• 10 x KB Rows (63s/35s)

Conditioning

20 Min AMRAP

• ERG
• Begin and Finish With And E2MOM
  • 10 Pushups
  • 15 Air squats

Conditioning

45 Min AMRAP

• 50, 40, 30, 20, 10
  • Sit-ups
  • Kettlebell Swings (53/35)
• Max Cals on an ERG (Ski, Row, Runner, or Bike)

Skill Work

10 Min EMOM

• 3 to 5 Barbell Snatches (work-up lbs at your own pace)

Conditioning

40, 30, 20, 10 for time

• Cals on Erg (Ski, Bike, Row)
• Wall balls (20/14)

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

• Press Warm-up Sets
• 5, 5, 5 (40, 50, 60% of 1rm x 90%)

Deadlift

• Deadlift Warm-Up Sets
• 4 x 1 @ 90% of 1RM

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)