Warm-up 1:00 Bike, Row, Run, or Jump Rope Then: 5-10-15 – Pause Goblet Squats with band above knees (focus on driving the knees out!) – Strict press with KB (one KB, but place both hands around the bottom of the kettlebell and press overhead) STRENGTH Paused Front Squat (3-3-3-3) 10 @ BB 5 @ 40% 3 @ 50% 3 @ 60% …

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Warm-up 2 Sets: 15/10 Calorie Bike or Row 20 Death March steps with DBs or KBs 30 Glute Bridges with Band above knees Weightlifting Deadlift (5-5-5-5) 10 @ BB 10 @ 40% 5 @ 50% 5 @ 60% 5 @ 75% 5 @ heavy 2×5 @ 85% of today’s heavy set PAUSE AT THE BOTTOM OF EACH REP. NO DROPPING THE …

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Warm-up 2 Sets: 15/10 Calorie Bike or Row 20 Death March steps with DBs or KBs 30 Glute Bridges with Band above knees Weightlifting Deadlift (5-5-5-5) 10 @ BB 10 @ 40% 5 @ 50% 5 @ 60% 5 @ 75% 5 @ heavy 2×5 @ 85% of today’s heavy setPAUSE AT THE BOTTOM OF EACH REP. NO DROPPING THE BARBELL …

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Warm-up 2:00 Heart Rate: Bike, Row, or Run then: 30 Glute Bridges with band 30 Knee Abductions with band 10 Squats with band around knees w/KB: 20 Curtsy lunges 20 Halos 20 Deadlift Jumps Weightlifting Paused Front Squat (3-3-3) 10 @ BB 5 @ 40% 5 @ 50% 3 @ 60% 3 @ 75% 3 @ heavy 2×3 @ 80% of …

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Warm-up 1:00 Bike or Row 20 High Knees 20 Butt Kicks 10 Over the fence 10 High kick toe touches 10 Lunges with side twist Karaoke SPEED/POWER – Endurance Metcon (Time) Sprint as fast as possible through: 5 Wall-balls throwing as high as possible 5 shuttle runs (25ft – beam to beam) 5 Wall-balls throwing as high as possible Each athlete …

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Warm-up 2:00 Row or Bike 5 sets: :30 Banded Glute Bridges :30 Knee Abductions with band then 30 Banded face pulls Weightlifting Deadlift (5-5-5) 10 @ BB 10 @ 40% 5 @ 50% 5 @ 60% 5 @ 75% 5 @ heavy 2×5 @ 80% of today’s heavyPAUSE AT THE BOTTOM OF EACH REP. NO DROPPING THE BARBELL – CONTROL THE …

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Warm-up 2 sets: 10 Bottoms up KB presses each arm 10 Bent over KB rows each arm 20 Deadbugs holding KB overhead 5 Inchworms w/push-up Weightlifting Bench Press (5-5-5) 10 @ BB 10 @ 40% 5 @ 50% 5 @ 60% 5 @ 75% 5 @ heavy 2×5 @ 80% of today’s heavy With this strength cycle you’ll want to work …

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Warm-up 1:00 Row or Bike 30 Banded Good Mornings 30 X-Walks to the Left 30 X-Walks to the Right 15 Behind the neck presses with band 1:00 Squat Hold (hold rig and push elbows out into knees) Weightlifting Back Squat (5-5-5) 10 @ BB 10 @ 40% 5 @ 50% 5 @ 60% 5 @ 75% 5 @ heavy 2×5 @ …

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COMMUNITY WOD “Murph” RX: For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Scaled versions will be performed also.  Let’s support each other and do what we can! In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and …

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Strength / Skillwork Olympic Snatch Skill Work All with PVC: Passovers Lever arm stretch (Front Delt/Bicep) 10 Hang Snatch Pull 10 Hang Snatch High Pull 10 Snatch Balance 10 Hang Squat Snatch 10 Hang Power Snatch —— Repeat with empty barbell Omit Passovers and arm stretch! Snatch Pull (10-5-3-3) BB-50-70-85 Use this to make sure you are fully opening up and …

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