6 / 1 / 2012
Clutch vs. Consistency
Strength
Deadlift 1RM (10 min)
“Helen”*
3 Rounds
400m Run
21 K Bell Swings, 1.5 / 1
12 Pullups
*Weather Permitting*
If weather is bad…..
“Karen”
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Deadlift 1RM (10 min)
3 Rounds
400m Run
21 K Bell Swings, 1.5 / 1
12 Pullups
*Weather Permitting*
If weather is bad…..
“Karen”
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There are two more videos with this. If you are interested checkout: www.mobilitywod.com for parts 2 & 3.
Muscle Up work (10 minutes)
40 Double Unders
30 OH Lunges, 45 / 25 lbs
20 Medball Getups, 20 / 14
10 HSPU
20 Medball Getups, 20 / 14 lbs
30 OH Lunges, 45 / 25 lbs
40 Double Unders
20 minute time cap
We will be having only 2 classes Monday. They will be a 9 a.m. and 11 a.m. class. If you have not already signed up for one please let us know if you are planning on attending as there are only a few spots left.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.
Run, 1 mile
100 Pullups*
200 Pushups*
300 Air Squats*
Run, 1 mile
90 minute time cap
*You may partition the 600 reps in the middle any way you wish, but the runs must be completed in full*
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21 – 15 – 9
Thrusters, 95 / 65 lbs
Pullups
15 minute time cap
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Front Squat
1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1
@ 5RM
10 – 1 Burpee Over Bar
1 – 10 Deadlift, 185 / 135 lbs
15 minute time cap
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HSPU 5 x 3
(10 minutes)
400m, Farmers Carry 1.5 / 1 pd*
50 Air Squats
400m, Farmers Carry 1.5 / 1 pd*
50 Sit-ups
Carry 1 KBell, alternate hands each 400m
25 minute time cap
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I can remember back when there were just a few names on the board everyday. We are growing and we appreciate all of our athletes (that means you) who are making our community an awesome thing to be a part of.
Deadlift
5 x 2 EMOM @ 80% 1RM
5 x 3 EMOM @ 65% 1RM
10 SDHP, 75 / 55 lbs
10 Push Press, 75 / 55 lbs
10 Box Jumps
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294 West Broad Street
Cookeville, TN 38501