WORK CAPACITY:
For Time:
10-9-8-7-6-5-4-3-2-1 reps of
Hang Power Clean (135/95)
Shoulder to Overhead (135/95)
STRENGTH:
Power Clean and Jerk 3-3-3-3-3
*Drop and reset
FRIDAY 240607
WORK CAPACITY:
4 Rounds
:40 on :20 off for max reps of:
Double Unders
Ring Muscle Ups
Handstand Push Ups
Overhead Squats (95/65)
STRENGTH:
Front Squat 1-1-1-1-1
THURSDAY 240606
WORK CAPACITY:
For Time:
50/35 Calorie Bike
50 Kettlebell Swings (53/35)
50 Burpees
50 Kettlebell Walking Lunge Steps (53/35)
25/18 Calorie Bike
25 Kettlebell Swings (53/35)
25 Burpees
25 Kettlebell Walking Lunge Steps (53/35)
STRENGTH:
Wall Sit
In 8:00 Accumulate Max Time on the Wall
WEDNESDAY 240605
WORK CAPACITY:
On a 33:00 running clock:
0:00-20:00
EMOM for 20 minutes:
Min 1: 8-15 Toes to Bar
Min 2: 10-20 Alternating Pistols
Min 3: 10-15 Box Jump Overs (24/20")
Min 4: 3 Thrusters
Min 5: Rest
20:00-23:00 Rest
23:00-33:00
Establish a 1 Rep Max Thruster
TUESDAY 240604
WORK CAPACITY:
Every 5:00 for 15:00
9 Wall Walks
12 Hang Power Snatch (115/80)
250/200 Meter Row
STRENGTH:
EMOM for 3 minutes:
3 Squat Snatch
1:00 Rest
EMOM for 3 minutes:
2 Squat Snatch
1:00 Rest
EMOM for 3 minutes:
1 Squat Snatch
MONDAY 240603
WORK CAPACITY:
AMRAP in 14 minutes of:
200 Meter Run
6 Bar Muscle Ups
6 Power Cleans (185/125)
STRENGTH:
Back Rack Lunge 12-12-12-12
SATURDAY 240601
WORK CAPACITY:
3 rounds of:
AMRAP in 3 minutes / Rest 2:00
20/16 Calorie Row
16 Dumbbell Hang Clean And Jerk (50/35)
Max Burpee Box Jump Overs (24/20)
STRENGTH:
Back Squat 3-3-3-3-3
FRIDAY 240531
WORK CAPACITY:
3 Rounds for time of:
400 Meter Run
30 Wallballs (20/14)
20 Toes to Bar
STRENGTH:
Every 2:00 for 10:00
3 Heavy Touch and Go Power Cleans
THURSDAY 240530
WORK CAPACITY:
AMRAP in 25 minutes of:
100 Meter Row
10 Single Dumbbell Box Step Ups (24/20) (50/35)
200m/20, 300m/30, etc...
WEDNESDAY 240529
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
