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Buy’n that Trunk

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

200m Run

2min Ankle/Hip Stretch

20m Walking Toe Touch

20m Walking Quad

4min Double Under Practice

Metcon (No Measure)

Buy In: Accumulate 5min Static Hold @ Belly

*Sandbag/Plates/Stone

*100+/70+

* Every Drop = 30 Double Unders/100 Singles

6 Rounds

20 Vups

200m Sprint (NOT Jog)

Cash Out: 7 Lengths Bear Crawl

i <3 team

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

2 Rounds (10min)

100 Paper Mountain Climbers

5/side Prone Lateral Leg Drops

Round the Clock Lunges (8/leg)

50m High Kneed

50m Butt Kickers

*Roll legs in remaining time

Skill Work

10-15min to practice Sumo Deadlifts w/ team

Metcon (Time)

Teams of 3 similar strength

4 Rounds

12 Sumo Deadlifts

12 Bar Facing Burpees

*Ath1 does 12/12, then Ath2 does 12/12, then Ath3 does 12/12 = Round 1.

*Round 1 must be Unbroken DL Reps

*1 Barbell per team

Rx: 125/85

Rx+: 225/135

Mobility

W5D4

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Clarkys Body Shop – Barbell Club Weightlifting

Clean (1 @ 90%)

2 @ 60% + band

2 @ 70% + band

2 @ 75% + band

2 @80%,

2@85%,

1@90%,

2@85%

Back Squat (6×4 @ 50% of 1RM + 25% Band )

Shoulder Press (5RM w/Orange Band, 4×5 @ 90%)

Dumbell Row (5×8/side)

Last Day of Peak Squat Program

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

1min/side Prone Archer

1min/side Thread the Needle

1min Puppy Pose

20m Walking Toe

20m Walking Quad

50m Skipping High Knee

2x50m Carioca

Metcon (No Measure)

Team of 3

A1: Drag a HEAVY Sled 40m

A2: Overhead Plate Carry *Mod/Light

A3: Rest

*Accumulate 800m

Front Squat (Motions & Build)

Motions: 7×4 Goblet Squats w 3sec pause

*SUPERSET 7×4/side Staggered Romanian DL

Build: Find a 3RM, 5×3 @ 90% of 3RM

*SUPERSET 5×4/side Staggered Romanian DL

Front Squat (Peak: 5x 3FS + 6BS @ 90% of 1RM FS)

Superset 4×8/side Staggered Romanian DL *Light/Moderate weight

Murph Recovery

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Clarkys Body Shop – GPP

Practice Day

Warm-up (No Measure)

400m Jog

5min Flow

Midline Work

3 Rounds (15min)

30 Abmat Back Extensions

20sec/side Banded Pallof Press

30 45deg Situp Rotations

Metcon (No Measure)

Tabata :20 on/:10off x8 rounds

KB Sumo Deadlift High Pull

Situps

Russian KB Swings

Ball Slams

Row/Bike

*1min Rest between exercises

*Conversation Pace for Murph Recovery

*80% Effort otherwise

Body Armor

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Clarkys Body Shop – GPP

Mental Toughness

Warm-up (No Measure)

20m Walking Toe Touch

20m Walking Quad

50 Banded Overhead Presses

Circuit Tabata x 5

Jumping Jacks

Bear Crawl

Mt Climbers

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Murph

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Clarkys Body Shop – Barbell Club Weightlifting

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Murph -3 Days

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Clarkys Body Shop – GPP

Competition Day

Warm-up (No Measure)

20 Burpees

2min PVC Front Rack Stretch

2min T-Spine Mobility

20 Bent Over Plate Press

2min/side Ankle/Hip Flexor Stretch

20 Squat Jumps

Front Squat

Motions: 1.25 Goblet Squats 5×10 S.S. 5×5/side Staggered Romanian DL

Build: Find a 5RM, 4×5 @ 90% of 5RM

*After each Drop set perform 20 Banded Ham Curls

Front Squat (Peak: 5 sets of 3 FS + 6 BS @ 85% of 1RM FS)

*After each Drop set perform 20 Banded Ham Curls

Metcon (Time)

30/20 Cal on Bike for Time

500m Row (Time)

Max Effort 500m Row
@ 90% effort