2 min at each station
24 min of Work. 28 min of Total Time. Think sustained movement for this workout. Use a lighter wall ball so you can go for longer in the two minutes. Scale double unders to singles with a few doubles mixed in.
1.5 min at each station
Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24/20
20 Wall Balls, 20/14
10 Handstand push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.
Today is all about strength. Maintain form throughout your power clean and push jerks. The focus of the day will be landing in a quarter squat to avoid “starfishing.”
Zercher squats are a different movement for us, but we should always learn and do new things. We have no idea what our 5 rep Max or Max would be for a Zercher squat so we will move up in weight and build over our 4 sets moving towards a 5 rep Max.
5-15 GHD Sit Ups
15 V Ups
Max Ring Support Knee Raise
The first part is a repeat workout from last summer. Please be careful and make sure there is plenty of space around you. We do not want any scraped knees and elbows. The point of these workouts is to work on your sprint gear. Each run should be about the same speed and max effort. A good dose of intensity does the body good.
The second part is not for time so we can all share equipment and start at different times. GHD Sit Ups are potent, so if you’ve never done them, stick closer to the 5 range. If you’re accustomed to GHD Sit Ups and want an extra challenge move towards the 15. We will offer scales for V ups and Ring Support movements.
8 rounds each (20 sec work: 10 sec rest)
Today is a little bit lighter volume, but intensity should still be very high. Attack the 20 sec of work each time. On the jumping lunges, make sure to extend the hip all the way at the top. This is a good time to get acclimated with the jump rope, so we will all be jump roping. For people who really struggle with double unders, do single unders with a double under attempt for your last one. Kettlebell swings are American, so lock out the arms at the top and point the bottom of the bell to the ceiling. Hollow holds are hard, so coaches will offer scales for these.
On every second minute, you will do 3 Snatches as heavy as possible for those 3. You may drop the bar in between each rep. Your legs might still feel like jelly from Murph. If that’s the case, power snatches are ok or go a little lighter.
Use the rest of the time for recovery and mobility
Today is about flushing out Murph. If you did not do Murph, then you will feel fresh and can push a little harder than those who did do Murph. You may use the Assault Bike if you would like; 1 mile is the appropriate distance for the bike (Set up a Paralette Bar to jump over for burpees).
“Here’s a cool fact: The same thing happens to your body after exercise. Similar to how a car’s engine remains warm after being turned off, once a workout is over and you’re back in your daily routine, your body’s metabolism can continue to burn more calories than when at complete rest. This physiological effect is called excess post-exercise oxygen consumption, or EPOC. Also known as oxygen debt, EPOC is the amount of oxygen required to restore your body to its normal, resting level of metabolic function (called homeostasis). It also explains how your body can continue to burn calories long after you’ve finished your workout.”
-7 Things to Know About Excess Post-exercise Oxygen Consumption (EPOC)