WORK CAPACITY:
On the 4 minute x 6 rounds:
45 Double-unders
30/21 Cal Bike
15 Toes to Bar
WEDNESDAY 210609
WORK CAPACITY:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Front Squat (135/95)
1 Rope Climb after each round
TUESDAY 210608
STRENGTH:
EMOM for 8 minutes:
5 Deadlifts @ 70% of 1 RM
WORK CAPACITY:
AMRAP in 12 minutes of:
9 Dumbbell Deadlifts (50/35)
6 Burpees
3 Dumbbell Power Cleans (50/35)
MONDAY 210607
WORK CAPACITY:
5 Rounds for time of:
50 Double-unders
24 Single Arm Floor Press (12 per side) (50/35)
20 Single DB Goblet Squat (50/35)
SATRUDAY 210605
STRENGTH:
Push Jerk 7-7-7-7-7
WORK CAPACITY:
AMRAP in 5 minutes of:
3 Deadlifts (155/105)
7 Push Jerks (155/105)
FRIDAY 210604
WORK CAPACITY:
5 Rounds for time of:
1 minute Handstand Hold
21 Toes to Bar
THURSDAY 210603
STRENGTH:
Back Squat 5-5-5-5-5
WORK CAPACITY:
3 Rounds for time of:
10 Overhead Lunges (115/80)
200 meter Run
WEDNESDAY 210602
WORK CAPACITY:
AMRAP in 20 minutes of:
20 Thrusters (75/55)
20 Hang Power Snatch (75/55)
20 Box Jumps (24/20)
20 Overhead Squats (75/55)
TUESDAY 210601
STRENGTH:
Power Clean 1-1-1-1-1
WORK CAPACITY:
AMRAP in 10 minutes of:
20 Power Cleans (135/95)
40 Double-unders
MONDAY 210531
WORK CAPACITY:
“Murph”
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
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.
SATURDAY 210529
WORK CAPACITY:
5 3 minute rounds of:
200 meter Run
10 Deadlifts (225/155)
FRIDAY 210528
WORK CAPACITY:
5 Rounds for time:
12 Hang Clean and Jerks (115/80)
9 Thrusters (115/80)
6 Power Snatch (115/80)
THURSDAY 210527
WORK CAPACITY:
For Time:
2000 meter Row
*every minute on the minute including 0:00, performing 1 Burpee and adding 1 Burpee every minute until finished*
WEDNESDAY 210526
STRENGTH:
Front Squat 1-1-1-1-1
WORK CAPACITY:
3 Rounds for time:
25 Front Squats (45/35)
15 Pull-ups
TUESDAY 210525
WORK CAPACITY:
AMRAP in 20 minutes of:
30/21 Calorie Row
21 Kettlebell Swings (24/16)
12 Burpees to a plate (45)
MONDAY 210524
STRENGTH:
Strict Press 5-5-5-5-5
WORK CAPACITY:
AMRAP in 7 minutes of:
30 Double-unders
10 Strict Press (95/65)
10 Toes to Bar
SATURDAY 210522
WORK CAPACITY:
For time:
3 x 1 Mile repeats
(Rest for half the time it took you to complete the mile)
FRIDAY 210521
WORK CAPACITY:
AMRAP in 5 minute of:
Buy in: 50 Wall-Balls (20/14)
12 Deadlifts (185/125)
12 Lateral Bar Burpees
*rest 5 minutes*
AMRAP in 5 minute of:
Buy in: 35 Wall-Balls (20/14)
9 Deadlifts (225/155)
9 Lateral Bar Burpees
*rest 5 minutes*
AMRAP in 5 minute of:
Buy in: 20 Wall-Balls (20/14)
6 Deadlifts (275/185)
6 Lateral Bar Burpees
THURSDAY 210520
WORK CAPACITY:
AMRAP in 18 minutes of:
15 Box Jumps (24/20)
12 Push Press (115/80)
9 Pull-ups
WEDNESADY 210519
STRENGTH:
Hang Squat Snatch 1-1-1-1-1
WORK CAPACITY:
For time:
800 meter Run
30 Hang Squat Snatch (115/80)
