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2550 Boulevard of the Generals Suite 190
Trooper, PA 19403

(484) 504-9348


Wednesday 6/14

Tuesday, 13 June 2017 07:31


Did a fair amount of running yesterday getting prepped for 4th of July Murph, today only a barbell 



Cycle through the following for 15 minutes

10 Barbell Hip Thrusts 

Banded lateral steps x 16'

:30 Weighted 6" Hold (plate on your shins, hands under your butt. Flat back)

High Box Jumps x 5 (goal here is 36"+/30" +) - try and be as explosive as possible, use your hands on the box to assist down


14 minutes for as many complexes as possible

1 Clean + 1 Hang Clean + 2 Front Racked Lunges + 2 Jerks (1 Push and 1 Split) 


Score number of total rounds completed and the weight used 

Weight should be a moderate load, something you can move through easily on the first round but will become more challenging as the workout progresses 

(Think around 50-60% of your max clean and jerk)



15 minutes at faster than walking pace:

2 Turkish Get-ups 

Up and back on the agility ladder with band around your ankles jumping two feet in two feet out

20 Flutter Kicks 

25 Hip Extensions 


15 min AMRAP

5 Dive Bombers 

10 Cal Row

15 Wallballs 

200m Run 



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