WORK CAPACITY:
For Time:
5 Shoulder to Overhead (135/95)
5 Ring Muscle Ups
5 Front Squats (135/95)
10/10/10, 15/15/15
STRENGTH:
Split Jerk 2-2-2-2-2
TUESDAY 2440528
WORK CAPACITY:
4 Rounds for time of:
9 Power Snatch (115/85)
15 Burpees
21/15 Calorie Bike
2:00 Rest
STRENGTH:
Power Snatch 1-1-1-1-1
MONDAY 240527
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 240525
WORK CAPACITY:
For Time:
400 Meter Run
40 Toes to Bar
60 Wall Balls (20/14)
40 Push Ups
200 Double Unders
STRENGTH:
Every 2:00 for 12:00
1 Complex for max load:
1 Clean Pull + 1 Hang Squat Clean + 1 Squat Clean
FRIDAY 240524
WORK CAPACITY:
Every 3:00 for 15:00
20/14 Calorie Bike
5 Power Snatch
STRENGTH:
EMOM for 10 minutes:
Min 1: Ring Muscle ups
Min 2: Alternating Pistols
THURSDAY 240523
WORK CAPACITY:
4 Rounds for time of:
100 Crossover Singles
40 Single Dumbbell Front Rack Walking Lunge (50/35)
5 Wall Walks
STRENGTH:
Every :90 for 9:00
10 Double Dumbbell Curls while in a 90 degree Wall Sit
WEDNESDAY 240522
WORK CAPACITY:
EMOM for 30 minutes:
Min 1: 200 Meter Run
Min 2: 12 Strict Handstand Push Ups or 20 Push Ups
Min 3: 15/12 Calorie Row
Min 4: 3/2/1 Power Clean And Jerk*
Min 5: Rest
*For the first two sets you will complete 3 reps, second two sets 2 reps and final two sets 1 rep.
TUESDAY 240521
WORK CAPACITY:
4 Rounds for time of:
25 Ab-Mat Sit Ups
20 Hang Kettlebell Snatch (53/35)
60 Double Unders
STRENGTH:
Every 3:00 for 15:00
3 Front Squats
1 Set of Strict Pull Ups
MONDAY 240520
WORK CAPACITY:
2:00 minutes on /1:00 minute off for 15:00 minutes
12 Burpee Box Jump Overs (24/20)
Max Wall Balls (20/14)
STRENGTH:
In 12:00 Complete:
3x12 Romanian Deadlift
and
3x12 Seated Arnold Press
SATURDAY 240518
WORK CAPACITY:
For Time:
200 Meter Run
15 Chest to Bar Pull Ups
5 Squat Snatch (185/125)
200 Meter Run
12 Chest to Bar Pull Ups
4 Squat Snatch (185/125)
200 Meter Run
9 Chest to Bar Pull Ups
3 Squat Snatch (185/125)
200 Meter Run
6 Chest to Bar Pull Ups
2 Squat Snatch (185/125)
200 Meter Run
3 Chest to Bar Pull Ups
1 Squat Snatch (185/125)
STRENGTH:
Every 3:00 for 12:00
15 V-Ups
50' Dumbell Front Rack Walking Lunge Steps (50/35)
FRIDAY 240517
WORK CAPACITY:
For Time:
"Grace"
30 Clean and Jerks (135/95)
1:00 Rest
40/30 Calorie Bike
STRENGTH:
Clean and Jerk 1-1-1-1-1
THURSDAY 240516
WORK CAPACITY:
For Time:
21-15-9
Calorie Row
Kettlebell Swings (53/35)
then
400 Meter Run
then
21-15-9
Calorie Row
Ab Mat Sit Ups
then
400 Meter Run
then
21-15-9
Calorie Row
Air Squats
then
400 Meter Run
WEDNESDAY 240515
WORK CAPACITY:
EMOM for 15 minutes:
Min 1: 75 Double Unders
Min 2: 12 Toes to bar + 12 Push Ups
Min 3: 15 Sumo Deadlift High Pull (95/65)
STRENGTH:
Tempo Deadlift 5-5-3-3-1-1
TUESDAY 240514
WORK CAPACITY:
For Time:
21-18-15-12-9-6-3
Back Squat (155/105)
Bar Facing Burpees
STRENGTH:
Back Squat 2-2-2-2-2
MONDAY 240513
WORK CAPACITY:
3 rounds of:
AMRAP in 4 minutes / 1:00 Rest
400 Meter Run
8 Bar Muscle Ups
Max Dumbbell Snatches (50/35)
STRENGTH:
EMOM for 4 minutes
3 Hang Power Snatch
1:00 Rest
EMOM for 4 minutes
2 Hang Power Snatch
1:00 Rest
EMOM for 4 minutes
1 Hang Power Snatch
SATURDAY 240511
WORK CAPACITY:
Every 4:00 for 20:00
20/16 Calorie Row
20 Single Dumbbell Box Step Ups (50/35) (24/20)
10 Deadlifts (225/155)
STRENGTH:
Back Rack Lunges 10-10-10-10
FRIDAY 240510
WORK CAPACITY:
For Time:
30-20-10
Clean and Jerk (95/65)
V-Ups
STRENGTH:
Split Jerk 1-1-1-1-1
THURSDAY 240509
WORK CAPACITY:
3 Rounds of:
AMRAP in 5 minutes / 1:00 Rest
400 Meter Run
In remaining time:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
STRENGTH:
In 10:00 Complete
3-4 Super Sets
10 Dumbbell Hammer Curls
15 Banded Tricep Extensions
WEDNESDAY 240508
WORK CAPACITY:
For Time:
50/35 Calorie Bike
25 Strict Handstand Push-ups
50 Box Jumps (24/20)
25 Thrusters (115/85)
STRENGTH:
Push Press
In 10:00 establish a 1RM Then
2 sets for max reps @ 70%
TUESDAY 240507
WORK CAPACITY:
AMRAP 3-3-3-4 / 1:00 Rest
250/200m Row
15 Toes to Bar
In remaining time
10 Squat Clean (135/95)
8 Squat Clean (155/105)
6 Squat Clean (185/125)
4 Squat Clean (225/155)
Max Squat Clean (255/175)
STRENGTH:
Back Squat 3-3-3-3-3
