Skill: EMOM 8 :30 sec double unders/singles Metcon: 4 Intervals, each for time of: 50 Double-unders 25/15 Calories, Assault Bike 50 Double-unders SC: 100 singles, row Fit: 50 singles, row *Rest 4 minutes between each Score slowest interval
Metcon: 3 Rounds for time of: 12 Handstand Push-ups 10 Dumbbell Box Step Overs, 24″/20″ (50’s/35’s) 8 Ring Muscle-ups SC: Box Handstand Push up, (35’s/20”s), 2 Jumping ring muscle-ups/ 2 ring pull ups + 1 ring dip Fit: Pike Handstand push-up, (25’3/15’s), 2 ring row + 1 ring dip assisted
Strength: 1. Deadlift On the 2:00 5 Repetitions @ 70% 1 Rep @ 80% 5 Repetitions @ 75% 1 Rep @ 85% 5 Repetitions @ 80% 1 Rep @ 90% Can team up if doing the around the same Metcon: “Jelly Belly” For Time: 50-40-30-20-10: AbMat Sit-Ups 21-15-9-6-3 Calorie Assault Bike 10-8-6-4-2: Deadlifts (275/185)
Strength: Clean & Jerk 3+1 @60% 3+1 @ 65% 2+1 @ 70% 2+1 @ 75% (2+1) 3 @ 80% Rest 2 mins bt sets Clean High Pull (% 0ff C&J) 2 X 2 @ 100% 2 X 2 @ 105% Every 90 sec Front Squat (% off FS) 2 @ 70% 2 @ 75%
Strength: Hang Power Clean Heavy Set of 2 Metcon: “DT” 5 Rounds: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) SC: 115/80 Fit: (75/55)
Metcon: 3 Rounds for time of: 800m run 40 Abmat sit-ups 20 Box Jumps, 30’/24″ SC: 24/20 Fit: 400M Run, 25 ABMSU, Plate jumps If unable to run, complete one of the following: 1000 Meter Row 56/40 Calorie Assault Bike
Metcon: AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/14) 30 Double Unders SC: (65/45), 60 singles, (14/10) Fit: ((55/35), 30 singles, (10 or air squats)
Metcon: 21-15-9 Deadlifts (225/155) 400 Meter Run SC: (185/135) Fit: (155/105) If unable to run, complete one of the following: 500 Meter Row 28/20 Calorie Assault Bike Midline 125 AbMat Sit-Ups
No other classes then Murph at 8am “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 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 he’d named it “Body Armor”.
*Attention Pelicans Murph is Monday 5/28/18. Starting heats at 8am. No other classes will take place that day! “Team 10k Row” Teams of 3 For Time: 10,000 Meter Row Teams of 3 will take on the 10k row. The break-up strategy is fixed, with athletes switching off every 250 meters. With a 1:2 work
