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Posted 06/02/17 by | 0

E2MOM 24: (4 rds)

0-2:00/ 200m sprint

2-4:00/ 10 Back Squats (65%)

4-6:00/ 1 minute of HSPU (+1 min rest)


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Posted 06/01/17 by | 0

3 rounds for time of:
Row 250 meters
12 Squat snatches 65/55
21 push-ups


3 x 400m Run

:90 rest between runs


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Posted 05/31/17 by | 0


Find a 3 RM Touch&Go Power Clean

(16 min)

12 min AMRAP:

20 Burpees

40 Double-Unders

20 Deadlift (225/155)


Pigeon, Frog


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Posted 05/30/17 by | 0

For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent

Men use 3/4 body weight and Women use 1/2 body weight for RX push press.

Monday Murph (friends welcome)

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Posted 05/28/17 by | 0


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”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.



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Posted 05/26/17 by | 0

EMOM x 8:

1 Hang Squat Snatch

*Building in weight each time. If you miss, wait until the next minute to try the same weight again. No more than two misses.

For Time:

10-9-8-7-6-5-4-3-2-1 Push Press (75/55)

1-2-3-4-5-6-7-8-9-10 Hang Clean (same)



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Posted 05/25/17 by | 0

2 Rounds not for time:

x15-25 reps Hollow rocks

x10 reps Bent-over row

50-40-30-20-10 reps for time of:
Wall-ball shots (20/14; 10’9′)
Box jumps(24/20)

25:00 cap


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Posted 05/24/17 by | 0


Partner 1 row 10 cals/Partner 2 max burpees until 1 is finished. Switch. 1 round each.

Glute activation

Pull-up practice

“Tabata Something”

Row calories

Rest 1 minute


Rest 1 minute

Goblet squat

(The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.)


In 15 min find a heavy but NON-maximal 3 rep Deadlift.



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Posted 05/23/17 by | 0


High-hang clean + hang clean

Find a heavy in 13 min.

4 Rounds for time:

15 Strict HSPU

30 RKBS (72/53)

:30 DB or KB waiter carry (same or heavier weight)

:30 other arm (must be unbroken time)

20 min. cap.