Thursday – Level Up Training


Olympic Weightlifting
A. 1 Power Clean + 1 Power Jerk + 1 Clean + 1 Jerk
60% x 1 set
65% x 1 set
70% x 3 sets

B. 3 sets:
3 Clean High-Pull @70%

Strength
Back Squat
EMOM x 9
1: 6 x 60%
2: 4 x 60%
3: 2 x 60%
4: 6 x 65%
5: 4 x 65%
6: 2 x 65%
7: 6 x 70%
8: 4 x 70%
9: 2 x 70%

Conditioning
“Make It Rain”
15-12-9
Hang Power Clean, 135/95
Toes To Bar
200m Run

Mobility
-Check Train Heroic

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am

Thursday


“Make It Rain”
15-12-9
Hang Power Clean, 135/95
Toes To Bar
200m Run

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am

Wednesday – Level Up Training


Maintenance Mobility
-Doorway Stretch
-Banded Distraction Shoulder Stretch
-Pigeon Stretch
-Couch Stretch
-Foam Roll
-Lacrosse Ball

Spend 2-5 minutes working on each of the following.  Go to the Train Heroic app or website and click “Tips” for video demos!

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am– 

Tuesday – Level Up Training


Olympic Weightlifting
A. Segment Snatch + Snatch + Snatch Balance
Build to a Max set

15 min time cap

B. 1 Clean + 1 Front Squat + 2 Jerk Dip + 1 Jerk
Build to a Max set

15 min time cap

Gymnastics
10 rounds:
3 Strict Supine Ring Row @3210
2 Strict Ring Dips @3210
:10 Hollow Rock

Conditioning
“Open Water”
AMRAP x 20 minutes:
250m Row
10 Pull ups
10 Push Ups
25 Double Under

Mobility
-Check Train Heroic

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am– 

Tuesday


“Open Water”
AMRAP x 20 minutes:
250m Row
10 Pull ups
10 Push Ups
25 Double Under

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am– 

Monday – Level Up Training


Strength
A. Max Effort:
Build to a 3RM Back Squat @3210
*Stop once you cannot hit the tempo (3 second negative, 2 sec pause in the bottom, 1 second to stand up)

B. 4 sets:
5 Barbell Deficit Split Squat, each, Heavy @2102
10 Turkish Sit Ups (5 each arm) Heavy @2102

Stand Front foot on 45lb plate. Determine split squat weight by feel. The extra range from the deficit will be challenging.

Conditioning
“Fire & Ice”
For Time:
25 Wallballs, 20/14
50 Alternating Dumbbell Snatches, 50/35
25 Wallballs, 20/14

Conditioning II
Every 4 minutes x 4 sets:
400m Run

Wear a weight vest if able.

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am– 

Monday


“Fire & Ice”
For Time:
25 Wallballs, 20/14
50 Alternating Dumbbell Snatches, 50/35
25 Wallballs, 20/14

Record times to Train Heroic

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am– 

Saturday


Strongman Gone Bad (Teams of 2) 
3 rounds:
1:00 Box Jumps, 24/20
1:00 Brute Force Burpees
1:00 Sandbag Back Squat
1:00 Sandbag Ground to Overhead
Rest 1:00 between rounds

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am– 

Friday – Level Up Training


Strength
5 sets:
6 Single Arm DB Strict Arnold Press @2102
6 Single ARM DB Rows, Heavy @2002

Gymnastics:
5 sets of:
3 Strict Muscle Up

4 sets of:
4 Pistols (each)

3 sets of:
4 Strict Toes To Bar

2 sets of:
Max Ring Support Hold
Complete all of the sets before moving onto the next exercise.
Rest only :30 between each exercise and each set.

Conditioning
“Fast & Hefty”
For time:
15 Thrusters
21 Deadlifts
12 Thrusters
15 Deadlifts
9 Thrusters
9 Deadlifts

135/95

Mobility
-Check Train Herioc

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am– 

Friday


MURPH is on the horizon! May 29th for Fitness, Friends, & FOOD! This workout is NOT for everyone, its for those who sacrificed EVERYTHING! Great cause and good fun!

“Fast & Hefty”
For time:
15 Thrusters
21 Deadlifts
12 Thrusters
15 Deadlifts
9 Thrusters
9 Deadlifts

135/95

Record scores to Train Heroic

Box News
Memorial Day Murph WOD & Potluck May 29th @9:00am–