STRENGTH:
Front Squat 3-3-3-3-3
WORK CAPACITY:
For Time:
20 Burpees
20 Front Rack Lunges (135/95)
20 Burpees
20 Front Squats (135/95)
SATURDAY 220604
WORK CAPACITY:
For Time:
10 Squat Snatch (155/105)
50 Double Unders
8 Squat Snatch (155/105)
50 Double Unders
6 Squat Snatch (155/105)
50 Double Unders
4 Squat Snatch (155/105)
50 Double Unders
2 Squat Snatch (155/105)
50 Double Unders
FRIDAY 220603
WORK CAPACITY:
For Time:
15-12-9-6-3
Burpees
100 Meter Run
10-8-6-4-2
Strict Pull-ups
100 Meter Run
5-4-3-2-1
Wall-Walks
100 Meter Run
THURSDAY 220602
STRENGTH:
Bench Press 2-2-2-2-2
WORK CAPACITY:
Row 2000 meters
WEDNESDAY 220601
WORK CAPACITY:
AMRAP in 20 minutes of:
20 Sit-ups
6 Dumbbell Shoulder to Overhead (50/35)
9 Dumbbell Hang Power Clean (50/35)
TUESDAY 220531
STRENGTH:
Deadlift 1-1-1-1-1
WORK CAPACITY:
5 Rounds For Max Calories:
Bike 1 Minute
Rest 1 Minute
MONDAY 220530
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 220528
WORK CAPACITY:
*Partner Workout*
20 Rounds for time of:
24 Double-unders
6 Handstand Push-ups
4 Hang Power Snatch (95/65)
FRIDAY 220527
WORK CAPACITY:
For Time:
250 Meter Row
12 Deadlifts (225/155)
500 Meter Row
12 Deadlifts (225/155)
750 Meter Row
12 Deadlifts (225/155)
500Meter Row
12 Deadlifts (225/155)
250 Meter Row
12 Deadlifts (225/155)
THURSDAY 220526
WORK CAPACITY:
For Time:
150/100 Calorie Bike
75 Burpee Chest to Bar Pull-ups (6” Jump to Pull-up Bar )
*Partition how you like*
WEDNESDAY 220525
STRENGTH:
Build to a heavy complex
3 Cleans (Power or Squat)
2 Front Squats
1 Jerk (Push or Split)
TUESDAY 220524
WORK CAPACITY:
AMRAP in 20 minutes of:
5 Overhead Squats (95/65)
1 Rope Climb
30 Double-Unders
MONDAY 220523
WORK CAPACITY:
For Time:
400 Meter Run
30 Bench Press (185/125)
800 Meter Run
20 Bench Press (185/125)
1200 Meter Run
10 Bench Press (185/125)
SATURDAY 220521
WORK CAPACITY:
5 Rounds for time of:
40 Double-Unders
30 Box Jumps (24/20)
20 Kettlebell Swings (24/16)
FRIDAY 220520
WORK CAPACITY:
AMRAP in 20 minutes of:
50ft Overhead Walking Lunge (50/35)
21 Burpees
THURSDAY 220519
WORK CAPACITY:
AMRAP in 7 minutes of:
50 Shoulder to Overhead (115/80)
50 Shoulder to Overhead (135/95)
Max Shoulder to Overhead (155/105)
AMRAP in 7 minutes of:
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
Max Hang Power Cleans (185/125)
AMRAP in 7 minutes of:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/125)
WEDNESDAY 220518
WORK CAPACITY:
3 Rounds for time of:
30 Calorie Bike
400 Meter Run
500 Meter Row
TUESDAY 220517
WORK CAPACITY:
10 Rounds for time of:
1 Squat Snatch (85-90% of 1 RM)
10 Toes to Bar
30 Double-Unders
MONDAY 220516
WORK CAPACITY:
“Barbara”
5 Rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest 3 mintues*
SATURDAY 220514
WORK CAPACITY:
4 Rounds for time:
20 Thrusters (95/65)
800 Meter Run
