Mobilize, then: Assault Bike/Row/Bike Erg/Ski Erg x 2 minutes @ easy pace Band Pull-Aparts x 30 seconds (light) Assault Bike/Row/Bike Erg/Ski Erg x 60 seconds @ medium pace Glute Hip Bridges x 30 seconds (bodyweight) Assault Bike/Row/Bike Erg/Ski Erg x 30 seconds @ fast pace Push-Ups x 30 seconds A) Build to a heavyish perfect [...]

Mobilize, then: 2 sets of: 10 cal bike 20 shoulder taps 5 front squats with KB (1 sec pause in bottom) A) 5x3 front squat (little heavier than last week) B.) 4 sets: 6- line sled push (3down/back) (heavy) 15/12 cal ski erg 6 line sandbag carry (bear hug) * rest as needed, but not [...]

Wednesday Conditioning: Every 6 minutes for 36 minutes: (6 rounds) 500 m row 25 wall-balls 20/14 15 T2B Thursday: Mobilize, then: 2 sets of: 8 box jumps 8 ring pushups 5 inch worms 10 kB swings A.) 5x4 deadlift heavier than last week B.) 10 EMOM 1-4 strict hspu C.) 10 rounds for time: 8 [...]

“Murph” or “Post Murph” Post Murph: Mobilize, then: 3 sets of: 300 m row 10 band pull-a-parts :30 sec plank A.) 3 sets of: (alternating) 16 steps death march w/db’s 10 med ball hamstring curls B.) 3 sets of: 20 Russian twists with weight 20 hollow rocks 20/15 cal ski erg C) 15 minute flush [...]

“Murph” Monday 25th, 10:00am! Friday Mobilize, then: 3 sets of: :20 sec bar hang 10 squat jumps 3 line alligator walk A.) 6 x hang clean and jerk + hang squat clean B) 3 rounds for time of: 20/15 cal ski erg 16 step back lunges 50/35’s db’s or kb’s 3/2 rope climbs *rest :90 [...]

Wednesday conditioning session: 25 minute amrap 400 m run 10 power clean 115/73 20/15 cal ski erg 15 pushups Thursday: Mobilize, then: 3 sets: 3 deep squat progressions :30 sec plank 10 reverse snow angels 10 glute bridges A) 5x3 deadlift w/2 sec pause at lockout B) 3 sets each: alternating between, 16 steps death [...]

Mobilize, then: 3 sets of: 5 box jumps 10 cal assault bike :20sec side plank (each) 10 pushups A) 6x3reps front squat * keep perfect form, not too heavy, we are just building back* B) 4x3 hspu negatives * kick up, try for a 5 sec controlled descent C.) 3 rounds for time: 25/20 cal [...]

We’re back! No official classes for the next two weeks, but there will be programming! We will be rebuilding strength slowly and mini-preparing for “Murph”! Glad to be back! Mobilize, then: 3 sets: 5 inchworms 10 band pull-a-parts 5 pushups 10 ohs (pvc or empty bar) A) every :90 sec for 6 sets: 2-3 ohs [...]