WORK CAPACITY:
For Time:
50 DB Snatch (50/35)
50 Burpees to 6" Target
STRENGTH
Power Snatch 1-1-1-1-1
MONDAY 230612
WORK CAPACITY
“Tommy V"
For Time
21-15-9
Thruster (115/75)
12-9-6
Rope Climb
STRENGTH:
Back Squat 5-5-5-5-5
SATURDAY 230610
WORK CAPACITY:
5 Rounds of:
3:00 on 1:00 off
15 Burpee Box Jumps (24/20)
Max Calorie Row in remaining time
STRENGTH:
Split Jerk 1-1-1-1-1
FRIDAY 230609
WORK CAPACITY:
For Time:
200 Meter Run
5 Power Snatch + 5 Squat Snatch + 5 Overhead Squats (115/75)
200 Meter Run
4 Power Snatch + 4 Squat Snatch + 4 Overhead Squats (115/75)
200 Meter Run
3 Power Snatch + 3 Squat Snatch + 3 Overhead Squats (115/75)
200 Meter Run
2 Power Snatch + 2 Squat Snatch + 2 Overhead Squats (115/75)
200 Meter Run
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squats (115/75)
*Barbell complex unbroken or immediate 4 Bar Facing Burpee penalty. Then, continue the remaining reps of the complex unbroken.
STRENGTH:
Build to a Heavy Complex of:
1 Squat Snatch + 1 Overhead Squat
THURSDAY 230608
WORK CAPACITY:
AMRAP in 20 minutes of:
10 Calorie Row
10 Dumbbell Box Step Ups (50/35) (24/20)
20/20, 30/30, 40/40, etc...
STRENGTH:
8 Rounds of:
:10 on :20 off
L-Sit Holds (Parallettes, Rings, Bar, etc..)
WEDNESDAY 230607
WORK CAPACITY:
For Time:
200 Double Unders
30 Deadlifts (185/125)
25 Power Clean (185/125)
20 Front Squats (185/125)
STRENGTH:
Hang Power Clean 3-3-3-3-3
TUESDAY 230606
WORK CAPACITY:
Every 4:00 for 20:00
500 Meter Row
15 Dumbbell Thrusters (50/35)
Score is slowest round
STRENGTH:
Front Squat 1-1-1-1-1
MONDAY 230605
WORK CAPACITY:
For Time:
From 0:00-10:00
10-8-6-4-2
Push Press (155/105)
Bar Muscle Ups
From 12:00-22:00
10-8-6-4-2
Strict Handstand Push-ups
Strict Pull-ups
From 24:00-34:00
10-8-6-4-2
Hang Squat Clean (135/95)
Lateral Bar Burpees
SATURDAY 230603
WORK CAPACITY:
For Time:
21-15-9
Sumo Deadlift High Pull (95/65)
Toes to Bar
Rest 3:00
21-15-9
Deadlift (225/155)
V-Ups
STRENGTH:
Deadlift 5-5-5-5-5
FRIDAY 230602
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
THURSDAY 230601
WORK CAPACITY:
AMRAP in 24 minutes of:
15/12 Calorie Bike
20 Push Ups
200m Run
5 Wall Walks
WEDNESDAY 230531
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
TUESDAY 230530
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
MONDAY 230529
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 230527
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
FRIDAY 230526
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
THURSDAY 230525
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
WEDNESDAY 230524
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
TUESDAY 230523
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
MONDAY 230522
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
