by Gene Crawford | Jul 14, 2016
Baseline & Warm up:
ROM Drills ~5 minutes
Conditioning:
5x Rounds of Cindy
(1Rnd = 5x Pull-ups, 10x Push-ups, 15x Squats)
Strength:
Complete as many rounds and reps as possible in 7 minutes of:
10x power snatches (95#)
3x chest to bar pullups (or just pullups)
Work Capacity:
Complete sets of: 10-9-8-7-6-5-4-3-2-1
Overhead squats (45#)
Push ups
Lateral jumps over the bar x2
Durability:
5x Sled Push then Sled Pull
1x Rope Climb Attempt… *sad*
Stretch + Hydrate & Fuel
by Gene Crawford | Jul 13, 2016
Baseline & Warm up:
ROM Drills ~5 minutes
Conditioning:
5x Rounds of Cindy
(1Rnd = 5x Pull-ups, 10x Push-ups, 15x Squats)
Strength:
Dumbbell Bench Press – 3 Sets 10 Reps #40, #45, #50
Single-Arm Dumbbell Row – 3 Sets 10 Reps (each arm) #50
Push Ups – 5 Sets 10 Reps
Pull Ups – 3 Sets 10 Reps
Dips – 3 Sets 10 Reps Band Assisted
Cable Tricep Pulls – 3 Sets 10 Reps #50
Back Extentions (on GHD bench) – 3 Sets 10 Reps #14MB, #20MB
Dumbbell Snatch – 3 Sets 5 Reps (each arm) #50
Durability:
Tabata Jump Rope (10x :20 on :10 off)
Stretch + Hydrate & Fuel
by Gene Crawford | May 27, 2016
5x Rounds of Cindy with 20# weight vest – OOOF!!!
10x reps of Ground to Overhead with ~80# Keg
by Gene Crawford | May 24, 2016
Baseline & Warm up:
ROM Drills ~5 minutes
Conditioning:
Cindy – AMRAP 20mins 12x
Strength +Work Capacity: (++metcon)
Power Clean 3x 3x 135#
300x jump rope singles
Power Clean 3x 3x 155#
200x jump rope singles
Power Clean 3x 3x 185#
100x jump rope singles
DB Bench Press (or floor press) 3x 6x 135#
30x box jumps
DB Bench Press (or floor press) 3x 6x 135#
20x box jumps
DB Bench Press (or floor press) 3x 6x 135#
10x box jumps
DB Rows 3x 6x 25#
30x burpees
DB Rows 3x 6x 25#
20x burpees
DB Rows 3x 6x 25#
10x burpees
Stretch + Hydrate & Fuel
by Gene Crawford | May 18, 2016
Worked out at Brickhouse gym. The place where we’ll host the Murph this Memorial Day.
Warm up:
Rom stretches ~5:00
Cindy:
11 Rounds in 20 minutes.
Power Clean:
EMOM got to 13x
