20 Minutes to work on complex. Go over technique and then build with good technique as far as desired.
Chipperwa Falls
50/40 Calorie Row
40 Deadlifts (135/93)
30 Burpees
20 Shoulder to Overhead (135/93)
10 Power Cleans
50/40 Calorie Row
Half Murph:
Run 1 mile
50 pull ups
100 pushups
150 air squats
Run 1 mile.
Break up middle stuff as desired (10 rounds of 5/10/15). If you have a weight vest, wear it.
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Pick one: Run 1 mile, Row 1600 meters, bike 2 miles, 500 double unders, 500 single unders, 5 rounds of 50 mountain climbers/50 jumping jacks
Then:
50 Pull ups or burpees or 100 Russian KB Swings
100 Push Ups
150 Air Squats
Break up as desired (5/10/15, 10/20/30, etc)
Then, repeat cardio
*If you’ve been going all out and your pull ups are ok, you feel great, you’re not hungover and you feel like punishing yourself, go for a full Murph.
EYYYY! OK!!!
–
DANCE TO THIS:
https://youtu.be/QHDRRxKlimY
——
THE FIRST TWO PARTS TODAY ARE ON A 45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)
-WARM UP-
ISOMETRICS ALTERNATING EMOM 12!
MIN 1: HOLLOW HOLD
MIN 2: SUPERMAN
MIN 3: PLANK
MIN 4 : WALL SIT
45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)
-REST 2+ MINUTES-
SKILL/CONDITIONING EMOM 16
MIN 1: PULL UPS OR BENT OVER ROWS
MIN 2: DOUBLE UNDERS OR MOUNTAIN CLIMBERS
MIN 3: HANDSTAND OR TENSION PLANK
MIN 4: SHUTTLE SPRINT, ROW, BIKE, HIGH KNEES, JUMPING JACKS, ETC – CARDIO!
45:15 CLOCK (45 SECONDS ON, 15 SECONDS OFF)
-REST 2+ MINUTES-
-FINISHER-
WITH LIGHT WEIGHT!
USE WATER BOTTLES, 2.5# WEIGHTS, VERY LIGHT DBS, ETC. GO LIGHT AND HAVE PERFECT FORM!
✅3 sets ✅
🤓10 bent over raise (rear delt)
👍🏼10 front raises/side (anterior delt)
🚀10 side raises (medial delt)
🍑10 turn out bicep curls
🚀10 triceps kick backs
https://www.youtube.com/watch?v=n1xK_je-IeE
Abs for rest: 10 bench crunches, then 10 more per each side.
SLOW, CONTROLLED WITH VERY LIGHT WEIGHT. IT SHOULD BURN, BAD
-FINISHER-
5 X 10 ‘THE ULTIMATE V-UP’
1 V-UP
1 ALTERNATING LEG V UP, R
1 ALTERNATING LEG V UP, L
-STRETCH-
BUTTERFLY STRETCH https://youtu.be/4J7kbCmPScQ
SEATED SHOULDER STRETCH
https://youtu.be/XMsBC9-vSDs
SEATED TRICEP STRETCH
https://youtu.be/nbHOmIYMazk
LIZARD STRETCH
https://youtu.be/BSjh9I8xMX4
4MIN AMRAP
4 POWER SNATCH
4 HANG SNATCH
4 OVERHEAD SQUAT
-1MIN REST-
4MIN AMRAP
4 POWER CLEAN
4 HANG CLEAN
4 FRONT SQUAT
-1MIN REST-
4MIN AMRAP
4 PUSH PRESS
4 PUSH JERK
4 SPLIT JERK
-1MIN REST-
(Rx 75/53)
(Rx+ 115/83)
Alternating EMOM 32!
Min 1: V-Ups
Min 2: Kb Swings
Min 3: Goblet or Air Squats
Min 4: Flutter Kicks
Min 5: Floor Touch & JUMP HIGH!
Min 6: Mountain Climbers
Min 7: Bicycle Crunches
Min 8: High Knee Sprint in Place*
*When Coach Says DROP! Sprawl and get back up & Sprint!
Warm up:
400m Jog
:20 Pigeon Stretch per side
:20 Calf Stretch per side
5 Pushups to Down Dog
10 Wide Leg Touch floor and reach overhead
——————————–
Workout:
24 Minute AMRAP*
30 Up Downs (no pushup burpees)
25 Butterfly Sit Ups
20 Deadlifts
15 Push Ups
10 Straight Leg Sit Ups (use weight if you want)
*Minutes 0, 5, 10, 15, 20 are all a 1 minute plank (any way), then start back up where you left off on the AMRAP
——————————-
Finisher:
21-15-9
Bicep Curls
Hollow Rocks
——————————
Coaches’ Choice Stretch
If you are doing the Zoom class, please switch your location to A1A to see what your workout is.
Warm up:
400m Jog
:20 Pigeon Stretch per side
:20 Calf Stretch per side
5 Pushups to Down Dog
5 Wide Leg Touch floor and reach overhead
——————————–
Workout:
3 Rounds for Time:
800m Run
25 Butterfly Sit Ups
20 Weighted Box Step Ups (50/35)
15 Push Ups
——————————-
Finisher:
21-15-9
Bicep Curls
Hollow Rocks
Warm Up:
2 Minutes Double Under Practice or simple cardio, then:
4 rounds “Shindy” at warmup pace:
5 Bicep curls
10 Push Ups
15 Air Squats
—————–
Strength:
12 Minute Alternating EMOM
Minute 1: 10 Bent Over Rows + 10 Sit Ups (Bar option 5 Pull Ups + 5 toes to Bar)
Minute 2: :30 Thrusters any weight
—————-
Workout:
42 – 30 – 18
Goblet Lunges
2x Double Unders/Line Hops
Russian Twists (2 Count)
————–
Stretch:
:30 Per Side on Each
Calf Stretch
Pigeon Stretch
Couch Stretch/Quad Stretch
Cobra Stretch
If you are doing the Zoom classes at home, switch your location to A1A to see the at home workout!
Warm Up
2 Minutes Single Under/Double Under Practice
Then
4 Rounds of “Shindy”
5 bicep curls (empty bar)
10 push Ups
15 Air Squats
—————–
Strength:
12 Minute Alternating EMOM
Minute 1: 5 Pull Ups + 5 toes to Bar
Minute 2: 10 Thrusters (95/63)
Alternate with the box next to you so you aren’t right next to someone on the rig at the same time.
—————-
Workout:
21 – 15 – 9
Front Squat (95/63)
Bar Facing Burpee
2x Double Unders