Posts from the ‘Blog’ Category

  • New Logo

    Thursday, May 21

    May 20th, 2015 | Blog | Coach | No Comments

    Memorial Day Murph Challenge. Next Monday at 9:30am. All are welcome. Come out & support the LT. Michael P. Murphy Memorial Scholarship Foundation. Sign up at TheMurphChallenge.com and get an official 2015 Murph tee! Strength: Front Squat 10 x 3 @ 85% Focus on speed & explosiveness out of the bottom of each rep. WOD: […]

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  • New Logo

    Wednesday, May 19

    May 19th, 2015 | Blog | Coach | No Comments

    Memorial Day Murph Challenge. Next Monday at 9:30am. All are welcome. Come out & support the LT. Michael P. Murphy Memorial Scholarship Foundation. Sign up at TheMurphChallenge.com and get an official 2015 Murph tee! Skill: 12 minutes to work Snatch technique. Focus on speed & mechanics. Build only on perfect reps. No more than 70%. […]

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  • New Logo

    Tuesday, May 19

    May 18th, 2015 | Blog | Coach | No Comments

    Memorial Day Murph Challenge. Next Monday at 9:30am. All are welcome. Come out & support the LT. Michael P. Murphy Memorial Scholarship Foundation. Sign up at TheMurphChallenge.com and get an official 2015 Murph tee! Skill: Split Jerk 10 minutes to work on footwork & practice perfect technique. Build to no more than 70%. WOD: Metcon […]

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  • New Logo

    Monday, May 18

    May 17th, 2015 | Blog | Coach | No Comments

    Strength:Back Squat10 x 2 @ 92% WOD:Metcon (AMRAP – Reps):45 on, :15 off for 7 minutes- 6 Burpees- AMRAP 1 Hang Squat Clean + 2  Thrusters (135/95)Score total reps completed

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  • New Logo

    Friday, May 15

    May 14th, 2015 | Blog | Coach | No Comments

    WOD: Metcon (Time) 30 min clock Begin a round every 5 minutes. 6 rounds, each run for time. – 800m Run – Snatch – build to heaviest single in remaining time. – 700/600m Row – Snatch – build to heaviest double in remaining time. – 600m Run – Snatch – build to heaviest triple in […]

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  • New Logo

    Thursday, May 14

    May 13th, 2015 | Blog | Coach | No Comments

    Strength: Front Squat 8 x 3 @ 95% WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 8 – 4 KB Thruster (70/55) – 6 KB Squat Cleans – 10 Hand Release Pushups – 20 Lateral Bar Hops

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  • New Logo

    Wednesday, May 13

    May 12th, 2015 | Blog | Coach | No Comments

    Strength: Split Jerk Complete 1 rep every :45 starting at 60%. Increase the weight about 5% on every rep until failure. Continue to build as heavy as possible. WOD: Metcon (Time) 2 rounds for total working time. Rest 2 min b/w rounds. – 400/330m Row – 35 Double Unders – 8 Push Jerk (135/95) No […]

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  • New Logo

    Tuesday, May 12

    May 11th, 2015 | Blog | Coach | No Comments

    Strength: Clean 3-3-3-2-2 Touch and go all reps. Each set as heavy as possible. WOD: Metcon (Time) 7 rounds, for total working time – 4 Burpees – 6 Hang Power Cleans (155/105) No more than 70% – 4 Burpees Rest :30 b/w rounds. Subtract 3:30 for total working time.

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  • Screen Shot 2014-05-20 at 9.21.40 PM

    Friday, May 8

    May 7th, 2015 | Blog | Coach | No Comments

    Strength:10 minute clock5 sets, for total working time.Begin each set @ top of every other minute:- 7 Bench Press @ 60%- 7 Hang Power Cleans (135/95)  no more than 65% WOD:Metcon (Time)15 minutes to complete for time- 200m Run- 35 Hang Power Snatch (45/35) no more  than 30% of Snatch- 200m Run- 25 Hang Power […]

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  • New Logo

    Thursday, May 7

    May 6th, 2015 | Blog | Coach | No Comments

    Strength: Front Squat 10 x 3 @ 92% WOD: Metcon (AMRAP – Rounds and Reps) AMRAP 9 – 6 Burpees to target – 9 Toes to Bar – 12 Wall Ball Shots

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