WORK CAPACITY:
(PARTNER WOD)
AMRAP in 25 minutes of:
100 Meter Run
10 Lateral Bar Burpees
10 Power Cleans (135/95)
FRIDAY 240614
WORK CAPACITY:
For Time:
75 Wall Balls (20/14)
50 Deadlifts (185/125)
75 Wall Balls (20/14)
STRENGTH:
Deadlift 10-8-6-4-2-2
THURSDAY 240613
WORK CAPACTY:
AMRAP in 10 minutes:
Climb The Ladder
12/9 Calorie Row
1 Wall Walk
Row/2 Wall Walk, Row/3 Wall Walk, Row/4 Wall Walk...
Rest 2:00
AMRAP in 10 minutes:
200 Meter Run
15 Kettlebell Swings (53/35)
WEDNESDAY 240612
WORK CAPACITY:
4 Rounds:
AMRAP in 3:00 / 1:00 Rest
50 Double Unders
15 Hang Power Cleans (155/105)
50 Double Unders
Max HSPU in remaining time
STRENGTH:
In 12:00 establish a heavy complex of:
Hang Clean + Jerk + Hang Clean + Jerk
TUEDSAY 240611
WORK CAPACITY:
For Time:
5 Power Snatch (115/75)
10 Pull Ups
15/12 Calorie Row
1:00 Rest
10 Power Snatch (115/75)
20 Pull Ups
30/24 Calorie Row
1:00 Rest
15 Power Snatch (115/75)
30 Pull Ups
45/36 Calorie Row
STRENGTH:
Power Snatch 3-3-3-3-3
MONDAY 240610
WORK CAPACITY:
AMRAP in 12 minutes:
Climb the Ladder
3 Toes to Bar
3 Push Ups
3 Front Squats (185/125)
6/6/6, 9/9/9, etc..
STRENGTH:
Back Squat 10-10-10-10
SATURDAY 240608
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
