Workout of the Day
WORK CAPACITY:
AMRAP in 15 minutes of:
100 Single Unders
21 Overhead Squats (155/105)
100 Single Unders
21 Overhead Squats (135/95)
100 Double Unders
21 Overhead Squats (115/75)
100 Double Unders
21 Overhead Squats (95/65)
Max Crossover Single Unders in remaining time
STRENGTH:
Back Squat 3-3-3-3-3
WORK CAPACITY:
AMRAP in 24 minutes of:
15/12 Calorie Bike
20 Push Ups
200m Run
5 Wall Walks
WORK CAPACITY:
For Time:
20 Power Clean (155/105)
30 Bar Facing Burpees
20 Bar Muscle Ups
30 Bar Facing Burpees
20 Power Clean (155/105)
STRENGTH:
Power Clean 3-3-3-3-3
WORK CAPACITY:
4 Rounds for time of:
500/450 Meter Row
20 Dumbbell Hang Snatch (50/35)
15 Toes to Bar
1:00 Rest
STRENGTH:
Every 2:30 for 10:00
10 Front Rack Lunge Steps +
10 Barbell Romanian Deadlifts
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.
WORK CAPACITY:
2 Rounds for time of:
1000/900 Meter Row
30 Clean and Jerk (135/95)
STRENGTH:
Establish a heavy complex of :
1 Power Clean + 2 Hang Squat Clean
WORK CAPACITY:
AMRAP in 15 minutes of:
10 Deadlift (225/155)
2 Wall Walks
*Add 2 Wall Walks each round 10/2, 10/4, 10/6, etc...
STRENGTH:
Tempo Deadlift 5-5-5-5-5
WORK CAPACITY:
Mini "Murph" Chipper
800 Meter Run
40 Strict Pull Ups
60 Push Ups
80 Air Squats
STRENGTH:
Barbell Z-Press 7-7-7-7-7
WORK CAPACITY:
Every 4:00 for 16:00
500/450m Row
15 Overhead Squats (115/75)
STRENGTH:
Hang Squat Snatch 2-2-2-2-2
WORK CAPACITY:
5 Rounds for time of:
6 Chest to Bar Pull Ups
4 Touch and Go Squat Clean + 4 Front Squats (155/105)
6 Chest to Bar Pull Ups
1:00 Rest
STRENGTH:
Back Squat 6-5-4-3-2-1
WORK CAPACITY:
For total time complete:
3 Rounds of:
15 Box Jumps (24/20)
10 Handstand Push-ups
1:00 Rest
2 Rounds of:
15 Box Jumps (24/20)
10 Handstand Push-ups
1:00 Rest
1 Round of:
15 Box Jumps (24/20)
10 Handstand Push-ups
STRENGTH:
Push Press 3-3-3-3-3-3-3-3
WORK CAPACITY:
“Jason”
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
STRENGTH:
Overhead Squat 2-2-2-2-2-2-2-2
WORK CAPACITY:
4 Round of:
AMRAP in 2 minutes of:
60 Double Unders
6 Front Squats (185/125)
Max V-Ups in remaining time
Rest 1:00 minute after each AMRAP
STRENGTH:
Squat Clean and Jerk 2-2-2-2-2
WORK CAPACITY:
For Time:
250 Meter Row
200 Meter Run
1:00 Rest
500 Meter Row
400 Meter Run
2:00 Rest
750 Meter Row
600 Meter Run
3:00 Rest
1000 Meter Row
800 Meter Run
STRENGTH:
EMOM for 5 minutes complete
:20 L-Sit Hold (accumulate time if needed)
:40 Rest
WORK CAPACITY:
For Time:
50 Thrusters (75/55)
20 Pull Ups
30 Thrusters (75/55)
30 Pull Ups
20 Thrusters (75/55)
50 Pull Ups
STRENGTH:
Strict Press 5-5-5-5-5-5
WORK CAPACITY:
On a 30:00 Minute Clock
5 Rounds of:
200m Run
1 Round of DT (155/105)
1:00 Rest
In Remaining Time find a Heavy Triple Deadlift
WORK CAPACITY:
Every 3:00 for 15:00
20/16 Calorie Row
15 Toes to Bar
Score is Slowest Round
STRENGTH:
Front Squat 1-1-1-1-1
WORK CAPACITY:
“Randle”
5 Rounds for time of:
400 Meter Run
30 Kettlebell Swings (24/16)
30 Box Jumps (24/20)
With heavy hearts we dedicate this workout to the late Matthew Tyrone Randle. He was a true American hero who served his country with honor and distinction. He dedicated himself to the defense of his fellow citizens, both on active duty and as a member of the National Guard. His courage and commitment were on full display during Operation Desert Storm, where he bravely served his country in the face of great danger. Matthew's selflessness and devotion to duty are a testament to his character, and his memory will be cherished by all those who knew him.
Loving son, father, and brother.
12-17-67 • 02-26-23
WORK CAPACITY:
For Time:
9 Squat Snatch (135/95)
9 Wall Walks
7 Squat Snatch (135/95)
7 Wall Walks
5 Squat Snatch (135/95)
5 Wall Walks
3 Squat Snatch (135/95)
3 Wall Walks
STRENGTH:
Hang Snatch 3-3-3-3-3
STRENGTH:
Back Squat 2-2-2-2-2
WORK CAPACITY:
Every 3:00 for 12:00
15/12 Calorie Bike
12 Dumbell Thrusters (50/35)
12 Burpees
