Heat It Up




Strength In Conditioning

A1) Every 90 seconds x4 sets
Dumbbell shoulder press
*(L- light + more reps, F- medium, S- Heavy, low reps: Choose 5-10 reps)

-Immediately following the last set begin part 2:
A2) Every 60 seconds x5
Burpees (Choose 5-10 reps do as fast as possible)

-Immediately following the last set begin part 3:
A3) Every 90 seconds x4 sets
Thrusters (Choose 5-10 reps use same weight as Push Press)

B1) Overhead lunges x16
B2) Push-ups x8
B3) Lying side heel touches x16/side
No rest between exercises; rest 1 minute between sets
X3 sets
L- PVC-5# plate, F-10- 25# plate, S-35- 45# plate and weighted push ups

Jibber Jabber





Strength In Conditioning

A) Power clean x5, 5, 3, 3, 3
*Increase weight when possible
rest 1-2 minutes between sets

B) For time:
10-9- 8-7- 6-5- 4-3- 2-1
Handstand push up
L- ring row and pushup
F- knees or toes on box HSPU and kipping pull up
S- Strict
Alternate rounds with a partner
10 pull-up, 10 pull-up, 10 HSPU, 10HSPU, 9 PU, 9PU, 9HSPU, 9HSPU,

C) For time:
Row 500m

June Bug




Strength In Conditioning

Skill- Turkish get up

A) Every minute for 16 minutes (4 sets of each)
1- Push Press x8
2- Sit up x20
3- Turkish get up x3/side
4- ball slam x12
L- light weight and less reps as needed

B) 3 rounds for time:
10 strict pull ups
30 mountain climbers/side
10 goblet squats
L- bands/30 total/air squat
F- 25/45 kb
S-35/55-75 kb

Fun With Fifty


Strength In Conditioning

A) For time:
50 calorie row
50 box jumps/step ups
50 deadlifts
50 wall balls
50 dips

Life- do ½ amount of reps
Fitness- 20” box, 10/14# ball, 95/155 bar, paralette dips
Sport- 20/24” jump, 14/20# ball, 135/205 bar, ring dips



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– he’d named it “Body Armor”. It is now referred to as “Murph” in honor of the warrior and great American who wanted nothing more in life than to serve this country and the people who make it what it is. If you’ve got a vest or body armor, wear it.




Strength In Conditioning

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

But, have you ever tried to overhead squat while in a row boat?

FUN FACT FRIDAY: Movements involving isometric contraction yield the greatest results when multiple sets of 3-10 second holds are completed every day. (Isometric contractions occur when the contractile force is equal to the resistive force i.e., holding a dumbbell bicep curl at 90 degrees)

Strength In Conditioning

A1) Overhead squat x7
A2) Row 250m
Rest 2 minutes
X5 sets

B) For time:
2000m Row

Rep It Out

Strength In Conditioning

A1) 5 rounds for time:
Run small lap
10 push ups
15 sit ups
20 squats
(L-walk small lap each time)

3 min rest exactly

A2) 3 rounds for time:
Row 300m
10 lying leg lifts
15 ring rows
20 second L-sit or knee tuck on boxes/paralettes/rings
(L- 20 second crunch hold)

+ stretch

Huff and Puff




Strength In Conditioning

A) EMOM x10
Push Press + Power Jerk
*Increase weight every set or every other set
(L- Push Press x4)

B) Every 30 seconds x5 min (10 sets)
Sprint 50m
(L- Row sprint 75m)

C) 8 min AMRAP
12 ball slams
6 box jumps
4 handstand push ups (or pike shoulder push ups)

So Fresh, So Clean


Fun Fact: Eccentric movements induce greater muscle protein synthesis, and therefore greater gains in strength, when compared to similar movements involving concentric contractions. A slight downfall is that eccentric contractions have a greater potential for tension-induced muscle damage. However, movements combining eccentric and concentric components >  either of the two performed alone.



Strength In Conditioning 

Skill- Hang squat clean

A) EMOM x10min
Hang Squat Clean + Front Squat
*Build weight every set, or every other set
(L- if weight is light do 5 reps hang squat clean every minute)

B) E2MOM x10min (5 sets)
Front rack lunge x10
*Use a moderate load, focus on strong core, push with both legs

C) For time:
50 air squats
40 cal row
30 toes to bar
20 hang power cleans (L-barbell, F-65/95, S-95/135)
10 burpees over the bar (L- normal burpees)

Skips, Hops, Leaps, and Bounds… Oh My!


In order to promote adaptations to endurance exercise, we need to challenge the body by creating tissue hypoxia, which can be achieved by performing exercise of long duration OR high intensity exercise that exceeds our level of comfort (specifically, our cardiorespiratory and circulatory capacity). This increases oxygen delivery to muscles by increasing cardiac output, capillary density and respiratory capacity.



Strength in Conditioning 

A1) Deadlift x5
A2) Lying Split Leg Lifts (scissor kicks) x12/side
Rest 1-2 minutes

B) 5 rounds for time:
Squat jumps x8
Bicycle kicks x16/side
Jump rope x24
Rest 2 minutes

C) 5 rounds for time:
Burpee x8
Mountain climbers x16/side
Jump rope x24

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