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6AM Athletes Mon 8 Jan 2018 "Fast Friendly Fran Sorta"

Everyone seems to be back from the holidays and ready for a new year. We all need a little "extra" effort to help rid ourselves of a few overindulged calories over the Christmas season.

Ronnie, John, Bill, Tim, Anne, Jason, Andrew, Katie, Gunner, Blair, Andrea, Devon, Nick, Kyle

Warm up
2 Lap Run

Technique
Hand Stands
Pull Ups
Thrusters

WOD - "Fast Friendly Fran Sorta"
4RFT
10 Thrusters (75lbs)
10 Push Ups
10 Sit Ups
10 Pull ups

Then we practiced 95lb Thrusters to get ready for the 21-15-9 full Rx "Fran" next week

6AM Athletes Fri 5 Jan 2018 "Deck of Cards"

Kyle, John, Andrew, Katie, Nick, Ronnie, Devon, Jake

"Deck of Cards"
Heart - Box Jump
Spade - Deadlift & Sit ups
Diamond - Hang Cleans & Back Squats
Club - Power Cleans & Kettlebell Swings

Face Cards and Aces = 10 Reps
Normal Cards = reps is number on card

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6AM Athletes Thur 4 Jan 2018 "Murph"

Ronnie is playing mind games. We were anticipating the "Murph" for Friday and came in this morning to find out he laid it on us for Thursday!

Just do it!

Ronnie, John, Blair, Rishi, Katie, Gunner, Kyle

"MURPH"
HERO WOD
*For Time
*1 mile Run
*100 Pull-Ups
*200 Push-Ups
*300 Air Squats
*1 mile Run
Partition the Pull-Ups, Push-Ups, and Squats as needed. Start and finish with a Mile run.


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.

6AM Athletes Wed 3 Jan 2018

Ronnie, Bill, John, Jake, Andrew, Kyle, Andrea, Katie, Blair

45 Min AMRAP
1000m Row
100 Sit Ups
10 Deadlifts

3 simple movements...That's all!

6AM Athletes Tuesday 2 Jan 2018 "20/20"

First 6AM Athletes Workout of the New Year!

Bill, Andrew, Jake, Devan, Andrea, Kyle, John

WOD 20/20
20 Movements for 20 Reps, Any order, Just complete 20 reps before moving on
1 Power Clean
2 Hang Clean
3 Snatch
4 Toes to Bar
5 Bench Press
6 Hand Stand Push Up
7 Sumo Deadlift High Pull
8 Turkish Get Up
9 Ring Dips
10 Chest to Bar Pull Ups
11 Front Squat
12 Back Squat
13 Goblet Squat
14 Box Jump
15 Wall Ball
16 Overhead Squat
17 Thruster
18 Dead Lift
19 Burpee
20 Sit Up