Wednesday & Thursday: The Skillz for Murph!

Wednesday & Thursday: The Skillz for Murph!

Wednesday & Thursday: The Skillz for Murph!

A mile run 100 pull ups 200 push ups 300 squats…

and that final mile run.

If the skin jumped out on your arms a little bit…you’re not alone.

But – this also aint our first Rodeo…

The Hero Workout ‘Murph’ that our entire Community will be doing

on Monday May 25 at 9:30am [Memorial Day] is hard enough on its own…

but if you’re ‘spilling performance’ everywhere with sloppy movement patterns…

It’s gonna be a long WOD! [I mean even longer!]

 

But – we’ve got your back!

This Sunday at our Monthly SKILLZ Class Coach Dan will be

leading everyone in a special ‘Murph Skillz’ training session.

 

This Sunday at 11am you’ll get all the tips tricks drills & skills needed

to give your Full Effort on Memorial Day!

 

Best of all – these awesome classes are included in everyone’s membership!

So show up dig in and let’s get ready for our biggest Community Event ever.

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Wednesday’s Training:

Fitness/Performance/Sport

A. One set every 2 min for 10 min – Snatch Position Work
P/S: 3 Position Power Snatch
-high hang below knee floor
F: Hang Power Snatch/or DB Hang Power Snatch
x3/or x3 each arm

Bx3;
B1. Snatch High Pull x3; [up + Down] rest 30 sec
F: Back Extension x10 on ground w/1 second hold
B2. Push Ups [rest 30 sec]

F: Max Rep Push Ups

P: Max Rep Parallete Push Ups

S: Max Rep Ring Push Ups

C. 3 Rounds for time; 8 min cap
15x Toes to Bar  + 50x Double Unders
F; 15x OH Sit Ups/hanging knee raises + 100x Jump Rope Passes
P; As Rx’d
S; 20x Toes to Bar/unbroken Dubs

Fusion: 7:30am + 6:30pm

Run 400m in 3 min [rest remaining time]
Tabata Push Ups
Run 400m in 3 min [rest remaining time]
Tabata Sit Ups
Run 400m in 3 min [rest remaining time]
Tabata Double Unders
Run 400m in 3 min [rest remaining time]
Tabata Squats [bottom to bottom if possible]

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And coming Thursday:

Fitness Only [6:30pm]

Skill: Deadlift 4×5; 2020 tempo

WOD: 12 min AMRAP

100m Run

10x KB Swings

10x Burpees

10x Box Step Ups

Fitness/Performance/Sport

A. Lactate Repeats;
In 35 min complete AMRAP of the following;
High Effort Each Round
Row 15 Cal
15x Burpee
15x KB Swing [unbroken]
15x Box Jump/Step Up + Step Down
15x Hang Power Clean [75/55#]

F: 10 reps of each [sub slam ball instead of HPC

rest 3 min after each set
note – these are NOT aerobic power…
these should hurt!

Stagger starts on Rower –