All Posts by pip

Murph

Saturday 22.11.14 “Murph” In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.   For time: 1.6km run 100 pull ups 200 push ups 300 squats 1.6km run Rx – men wear a 20lb vest, ladies wear a 10lb vest. For fun version – With a […]

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FRAN

Saturday 19.7.14 A: 1RM Cluster B: “FRAN” 21-15-9 Thrusters at 50% of A (Rx 42/30) Pull-ups – no bands today, it is either kipping pull-ups or ring rows

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Handstand practice and a spicy little number

Friday 20.12.13 A: Handstand skill work Freestanding Walking HSPU volume (3-7 reps EMOM for 10 min, try to keep the number of reps consistent throughout) B: For time (14 min cap): 60 jumping squats 50 sit-ups 40 push ups 30 T2B 20 push press (60/40kg) 10 over the bar burpees TOMORROW Tomorrow we are doing […]

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2RM hang snatch, double unders and burpees

Tuesday 17.12.13 A: Work up to a 2RM hang snatch (knee) B: 4 rounds of: 25 double unders 3 burpees -then- 3 rounds of: 12 ring dips 8 strict pull-ups -then- 4 rounds of: 25 double unders 3 burpees   Post loads, times and training notes to comments.

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Smash Clash Prep and some burpees

Friday 6.12.13 A: Smash Clash movement prep B: Handstand development wall freestanding kipping HSPU walking C: “Kamikaze” 50 burpees for time. This is crash the bus workout, you only have five minutes to complete these with the majority of people doing it in that 3.30 min mark. Best time today was Adrian at 2.04. Post […]

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2Rm Hang Snatch, Deadlifts and Back Squats

Wednesday 30.10.13 Strength 15 minutes to establish a 2RM Hang Snatch (top of knee). Conditioning 45 T2B -then- 3 rounds of: 15 Deadlifts ,85/60 15 Back Squats, 85/60 Notes: Use one bar for this workout, and racks may NOT be used. The bar must be take from the ground and placed in the back rack […]

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Back squats and “Fractured Fran”

Tuesday 29.10.13 A: Strength – Back Squat 1 x 5 @ 70% 1 x 5 @ 75% 1 x 5 @ 80% 1 x 5 @ 85% B: Conditioning – “Fractured Fran” 21 thrusters, 95/65 21 pull-ups -rest 2 min- 15 thrusters, 95/65 15 pull-ups -rest 2 min- 9 thrusters, 95/65 9 pull-ups For total working time. […]

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3-position clean and jerk

Monday 14.10.13 A: 3-position clean and jerk (ground, hang, hi-hang) B: For time (14 min cap): 20 push press (52/35kg) 21 ring dips (9 muscle ups) 20 front squats (52/35kg) 20 push jerk 15 ring dips (6 muscle ups) 20 front squats 20 split jerk 9 ring dips (3 muscle ups) 20 front squats Post loads, […]

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