CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For time:
21 Deadlift (275/185)
42 Sit-ups
15 Deadlift (275/185)
30 Sit-ups
9 Deadlift (275/185)
18 Sit-ups
SATURDAY 170610
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time:
12 Hang Power Cleans (95/65)
12 Thrusters (95/65)
12 Burpees
FRIDAY 170609
CONDITIONING:
Run 800 meters followed by coaches choice
WORK CAPACITY:
AMRAP in 18 minutes of:
18 Box Jumps (24/20)
15 Toes-to-Bar
12 Pull-ups
THURSDAY 170608
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
5 Rounds for time:
Run 400 meters
15 Sumo Deadlift Hig Pull (95/65)
20 Push-ups
WEDNESDAY 170607
CONDITIONING:
5-10 minutes of Double Under practice
WORK CAPACITY:
3 Rounds for time:
50 Double Unders
25 Wall-Balls (20/14)
5 Squat Cleans (205/145)
TUESDAY 170606
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
6 Rounds for time:
Run 200 meters
10 Strict Handstand Push-ups
MONDAY 170605
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Overhead Squats 5-5-5-5-5
WORK CAPACITY:
21-15-9 reps for time of:
Chest to Bar Pull-ups
Overhead Squats (95/65)
SATURDAY 170603
CONDITIONING:
Athletes Choice
WORK CAPACITY:
5 Rounds for time:
Row 500 meters
Run 400 meters
*Carry (20/14) Medicine ball on the Run*
FRIDAY 170602
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
21 Deadlift (225/155)
Run 400 meters
18 Deadlift (225/155)
Run 400 meters
15 Deadlift (225/155)
Run 400 meters
12 Deadlift (225/155)
Run 400 meters
THURSDAY 170601
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
For Time:
20 Front Squats (205/145)
30 Box Jumps (30/24)
40 Kettlebell Swings (24/16)
50 Wall-Balls (20/14)
WEDNESDAY 170531
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for Time:
300 Meter Run
12 Bar Facing Burpees
9 Clean and Jerks (135/95)
TUESDAY 170530
CONDITIONING:
Double Under Poker
WORK CAPACITY:
"Annie"
50-40-30-20-10 reps for time of:
Double-Unders
Ab-mat Sit-ups
MONDAY 170529
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"Murph"
For time:
Run 1 Mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 Mile
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 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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
