Workout of the Day

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MONDAY, OCTOBER 23rd

A.

Four sets of:

Push Press x 3 reps @ 80-90%

Clean Pulls x 3 reps (start at 60% of 1RM clean and build up to 90%)

(perform these with PERFECT mechanics on first pull – chest up, weight balanced over mid-foot, then accelerate through the middle)

B.

Five sets for max calories/reps of:

30 seconds of Rowing (for max calories)

30 seconds of Rest

60 seconds of Burpees (for max reps)

Rest 2 minutes

Reps Goal per Round: 12/8 cals + 20 Bur

C. 5 minute easy ride on Bike (45 RPM)

TUESDAY, OCTOBER 24th

A.

Three sets of:

Bulgarian Split Squats x 6 reps each leg @ 30X1

Tempo Ring Dips x 6 reps @ 31X1

B.

Four rounds for time of:

5 Front Squats (185/135 lbs – taken from floor)

10 Pull-Ups

15 Calories of Assault Bike (or Rowing)

Goal Time: 7-12 minutes

Scale: 5/10/10 cals

C. 100 Tuck Rocks ( broken up however necc)

50 easy cals on Assault Bike (broken up however...

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MONDAY, OCTOBER 16th

A.

Four sets of:

Shoulder Press x 5 reps @ 65-75%

Toes to Bar x 10 reps

(use this as a skill session and try to establish good rhythm)

Fran (Time)

21-15-9

Thrusters, 95# / 65#

Pull-ups

TUESDAY, OCTOBER 17th

A.

Four sets of:

Back Squat x 4 reps @ 70-80%

Metcon (AMRAP - Rounds and Reps)

B.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:

10 Burpee Box Jump-Overs (24″/20″)

10 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

WEDNESDAY, OCTOBER 18th

A.

Four sets for max reps against a 4-minute running clock, complete:

Row 500 Meters

Double-Unders x Max Reps

Rest 4 minutes between sets

THURSDAY, OCTOBER 19th

A.

Take 20 minutes to build to today’s 1-RM Clean & Jerk

B.

Max rounds in 3 minutes...

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MONDAY, OCTOBER 9th

A.

Three sets of:

Front Squat x 8 reps @ 55-65%

Single-Arm Dumbbell Row x 10 reps each arm

B.

With a partner, complete as many reps of sit ups as possible while partner is on bike, then switch roles, and then share CJ reps

AMRAP AbMat Sit-Ups, 21 Calorie Bike, 30 Clean and Jerks (135/95lbs)

AMRAP AbMat Sit-Ups, 15 Calorie Bike, 24 Clean and Jerks (135/95lbs)

AMRAP AbMat Sit-Ups, 9 Calorie Bike, 18 Clean and Jerks (135/95lbs)

AMRAP AbMat Sit-Ups, 6 Calorie Bike, 12 Clean and Jerks (135/95lbs)

Goal Time: 20-25 minutes

TUESDAY, OCTOBER 10th

A.

Every minute for 12 minutes (12 sets):

Hang Snatch x 1-2 reps

Start at 40% and build as you go, but make sure the focus is on proper technique and mechanics as you build.

B.

Every minute, on the minute, for 10 minutes, complete:

5 Burpee Box Jump-Overs (24″/20″)

5 Toes to Bar

Goal Time: < 30 sec

Scale to 3/3

...

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MONDAY, OCTOBER 2nd

"I AM" Nutrition Challenge Retest

For time:

Run 800 Meters

immediately followed by…

Three rounds of:

10 Shoulder to Overhead (155/105 lbs)

20 Box Jumps (24″/20″)

30 Kettlebell Swings (24/16 kg)

immediately followed by…

Run 800 Meters

TUESDAY, OCTOBER 3rd

A.

Three sets of:

Back Squat x 6 reps @ 3011 @ 55-65%

Weighted Pull-Ups x 3 reps

B.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 15 minutes of:

10 Thrusters (95/65 lbs)

10 Pull-Ups

WEDNESDAY, OCTOBER 4th

A.

Six sets of:

Hang Clean + Clean

Rest 2 minutes

(athlete will execute one clean from the hang position, and then one from the floor)

B.

Three rounds for time of:

400 Meter Run

12 Alternating Dumbbell Squat Snatches (55/35 lbs)

THURSDAY, OCTOBER 5th

A.

Shoulder Press @...

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MONDAY, SEPTEMBER 25th

A. Three sets of:

Front Squats x 6 reps @ 30X1 @ 55-65%

Single-Arm Dumbbell Row x 8 reps each arm @ 21X0

(pull the dumbbell to your hip, not your chest)

B. For time:

500 Meter Row

50 Thrusters (95/65lbs)

50 Push-Ups

500 Meter Row

Goal Time: 8-13 minutes

Cooldown:

2 sets of: Bike 2min, Max Effort Hollow Hold, Foam Roll R quad/IT 1 min, then L 1min

Optional Scaling: 5R of 10/10 reps

TUESDAY, SEPTEMBER 26th

A. Five sets of:

Snatch x 1.1.1

50/60/70/75/80%

B. Complete as many rounds and reps as possible in 10 minutes of:

5 Handstand Push-Ups

10 Pull-Ups

15 Kettlebell Swings (32/24 kg)

Rounds Goal: 8

WEDNESDAY, SEPTEMBER 27th

A. Every 10 minutes, for 40 minutes (4 sets) for times:

Run 400 Meters

10 Burpee Box Jump-Overs (24″/20″)

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

Run 400 Meters

Goal Time: <...

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MONDAY, SEPTEMBER 18th

A. Take 20 minutes to find today’s 1-RM Clean & Jerk

B. Complete as many rounds and reps as possible in 8 minutes of:

4 Ground to Overhead (185/125 lbs)

8 Chest-to-Bar Pull-Ups

Rounds Goal: 8

C. 2-3 Rounds (CASH OUT)

Bike 2min

5 Slow Dragonflies

5 Slow Strict Knees to Elbow

10 Seated Pike Double Leg Lifts

TUESDAY, SEPTEMBER 19th

A. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

10 Dumbbell Thrusters (50/35lbs)

10 Box Step-Overs with Dumbbells

250 Meter Row/ 200m Run *athletes choice, can alternate

Rounds Goal: 6 per athlete

WEDNESDAY, SEPTEMBER 20th

A. Four sets of:

Deadlift x 6 reps @ 65-75%

Push-Ups x Max reps @ 1010

(set is over if you break tempo)

B. Four rounds for time of:

25 Kettlebell Swings (24/16 kg)

50 Double-Unders

Goal Time: 7-12...

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MONDAY, SEPTEMBER 11th

A. Four sets of:

Hang Snatch x 2.2

(rest 10 seconds between doubles)

B. Complete as many rounds and reps as possible in 20 minutes of:

Run 1 Mile, then...

6 Thrusters (115/75 lbs)

9 Pull-Ups

12 Box Jumps (30″/24″)

*only run mile once, then repeat rounds of the 3 movements until clock expires

TUESDAY, SEPTEMBER 12th

A. Five sets for Quality:

Deadlift x 5-7 reps

Kettlebell Swings x 15 reps

Push-Ups x 10-15 reps

B. For time:

Row 2000 Meters

WEDNESDAY, SEPTEMBER 13th

A. In 12 minutes complete 6 sets of:

Shoulder Press

*Set 1 – 3 reps @ 80-85%

*Set 2 – 2 reps 85-90%

*Set 3 – 1 rep 90-95%

*Set 4 – 3 reps (same)

*Set 5 – 2 reps

*Set 6 – 1 rep

B. Every minute, on the minute, for 12 minutes:

Minutes 1-4 – Assault Bike x Max calories in 30 seconds

Minutes 5-8 – Walking Lunges x Max reps in 30 seconds

Minutes 9-12 –...

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MONDAY, SEPTEMBER 4th

Labor Day - No WOD

TUESDAY, SEPTEMBER 5th

A. QUALITY work for 15 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Practice

10m Freestanding OR Wall Run OR Walk Walks x 3-4 reps )

Station 3: Hollow Body Rocks x 10 reps

B. Every minute, on the minute, for 20 minutes (5 sets of each):

Minute 1 – 10/7 Calories of Assault Bike

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 15 Box Jump-Overs (24″/20″)

Minute 4 – 30-Second Front Leaning Rest on Rings

Scale reps to finish at least by :45 mark each minute

WEDNESDAY, SEPTEMBER 6th

A. Take 15 minutes to build to today’s 1-RM Split Jerk

B. Three rounds for time of:

400 Meter Run

10 Ground to Overhead (135/95 lbs)

20 Chest-to-Bar Pull-Ups

Goal Time: 13-18 minutes

Scale to 200m Run, 10 GTOH, 15...

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MONDAY, AUGUST 28th

A. Four sets of:

Alternating Reverse Lunge x 8 reps each leg @ 20X1

(perform these with a barbell in the front rack position)

(Weighted) Strict Pull-Ups x 8 reps

B. Every minute, on the minute, for 10 minutes:

10 Thrusters (95/65 lbs)

5 Burpees

*Scale to 8/4, or 7/3

TUESDAY, AUGUST 29th

A. Every minute, for 10 minutes (10 sets):

Power Clean x 2 reps

*Sets 1-2 – 60-65% of 1-RM Power Clean

*Sets 3-4 – 70-75%

*Sets 5-6 – 80-85%

*Sets 7-10 – 90+%

B. “Elizabeth”

Complete rounds of 21, 15 and 9 reps for time of:

Power Clean (135/95 lbs)

Ring Dips

Goal Time: 5-10 minutes

Scale to 15/12/9's

WEDNESDAY, AUGUST 30th

A. Four sets of:

Shoulder Press x 3 reps @ 80-90%

Pistols x 3-5 reps

B. For time:

15 Shoulder-to-Overhead (95/65 lbs)

20 Pull-Ups

25 Overhead Squats (95/65 lbs)

15 Shoulder-to-Overhead

20...

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MONDAY, AUGUST 21st

A. Solar Eclipse WOD

For time:

8 Squat Cleans (185/125lbs)

21 Burpees to 6″ Touch

8 Shoulder to Overhead (165/115lbs)

21 Strict Handstand Push-Ups

8 Ground to Overhead (155/105lbs)

21 Chest to Bar Pull-ups

B. Coach Led Cash Out

TUESDAY, AUGUST 22nd

A. Against a three minute running clock, complete:

350/300 Meter Row

Double-Unders x Max Reps

Rest 90 seconds and then…

Against a three minute running clock, complete:

30/20 Calories of Assault Bike

Strict Bar Dips x Max Reps

Rest 3 minutes, and repeat (Total 18min)

B. Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – V-Up to V-Sit x 6-8 reps

Interval 2 – Hand Plank Arch/Hollows x 6-8 reps

WEDNESDAY, AUGUST 23rd

A. In 15 minutes, complete five sets of:

Cleans x 1.1.1

(working sets 80-85%)

B. Every minute, on the minute, for 20 minutes (5 sets of...

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MONDAY, AUGUST 14th

A. Every 6 minutes, for 24 minutes (4 sets) for time:

500 Meter Row

25 Wall Ball Shots (30/20 lbs to a 10′ target)

Goal Time: < 4 min intervals

B. Three sets of:

Down N Back Reverse Sled Drag (use double black straps)

Down N Back Sled Push

* Go AHAP w/o walking + rest 2-3 min btw sets

TUESDAY, AUGUST 15th

A. Four sets of:

Bench Press x 4-6 reps @ 70-80%

Strict Pull-Ups x Max Reps

B. Five rounds for time of:

400 Meter Run

30 Kettlebell Swings (24/16 kg)

20 Push-Ups

Goal Time: 20-25 minutes

WEDNESDAY, AUGUST 16th

A. Every 2 minutes, for 12 minutes (6 sets):

Hang Snatch + Snatch

Build from 65-70% to today’s heavy.

B. Five rounds for time of:

10 Hang Power Snatches (95/65 lbs)

30 Double-Unders

Goal Time: 4-9 minutes

THURSDAY, AUGUST 17th

A. Five sets of:

Back Squat x 3 reps @ 80-90%

B....

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MONDAY, AUGUST 7th

A. Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency.

B. Against a 3-minute running clock…

Row 500 Meters

135/95 lbs Ground to Overhead x Max reps

Rest 3 minutes

In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

TUESDAY, AUGUST 8th

A. Three sets of:

Front Squat x 5 reps @ 30X1, around 55-65%

Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0

(if you cannot perform 8-10 reps, use a partner or band assist to enable you to get at least 8 reps)

Four sets for time of:

20/15 Calories of Rowing

15 Box Jump-Overs (30/24", can use hands)

10 Burpee Pull-ups

Rest 2 minutes

Go as hard as you can and record times for each set.

WEDNESDAY, AUGUST 9th

A. Take 15 minutes and find today’s 1-RM Clean and...

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MONDAY, JULY 31st

A. Two sets for time:

800 meter Run

30 Thrusters (95/65 lbs)

30 Toes-to-Bar

5 Rope Climbs

Rest 3 minutes

B. Three sets of:

100-Foot Suitcase Carry (Left)

6-10 Tempo Ring Dips @ 2111

100-Foot Suitcase Carry (Right)

Rest as needed

TUESDAY, AUGUST 1st

A. Every minute for 10 minutes (10 sets):

Clean and Jerk x 1 rep @ 80-85%

B. Every 2 minutes, for 20 minutes (10 sets) for time:

12/10 Calorie Row

10 Burpees over the Erg

WEDNESDAY, AUGUST 2nd

A. Take 15 minutes to find today’s 1-RM Push Press

B. For time:

Three rounds of:

50 Double Unders

12 Hang Squat Cleans (135/95lbs)

9 Handstand Push-Ups

Immediately followed by. . .

Three sets of:

10 Cal Row/ Assault Bike

10 Barbell Twists

* perform at cooldown pace

THURSDAY, AUGUST 3rd

A. Deadlift x 15 reps

Ring Push-Ups x Max...

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MONDAY, JULY 24th

A. For time:

1000 Meter Row

60 Wall Ball Shots (20/14 lbs)

30 Strict Handstand Push-Ups

Rest until the running clock reaches 20:00, and then…

B. Three rounds for time of:

500 Meter Run

20 Wall Ball Shots (20/14 lbs)

10 Strict Handstand Push-Ups

C. Two sets of:

Hollow Hold OR Rocks x 60 seconds

Single-Arm DB Row x 12 reps each arm @ 2111

TUESDAY, JULY 25th

A. Complete as many rounds and reps as possible in 8 minutes of:

Row 350/250 meters

10 Front-Racked Alternating Reverse Lunges (135/95 lbs)

Rest 4 minutes, and then…

B. Complete as many rounds and reps as possible in 8 minutes of:

5 Strict Supinated-Grip Pull-Ups

10 Box Jump-Overs

Rest 4 minutes, and then…

C. Complete as many rounds and reps as possible in 8 minutes of:

12/8 Calories of Assault Bike

12 Push-Ups

WEDNESDAY, JULY 26th

A. Shoulder...

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MONDAY, JULY 17th

A. Three sets of:

Front Squat x 4 reps @ 41X1

Weighted Pull-Ups x 2 reps @ 2110

B. Five sets for time of:

15 Wall Ball Shots (30/20lbs)

15 Pull-Ups

Rest 60 seconds

TUESDAY, JULY 18th

A. Five sets of:

3-Position Clean

(high hang, hang, then 2″ Below the Knee – pause 2 seconds in each position before you clean the weight)

(increase weight each set, 60-80%)

B. Complete as many rounds and reps as possible in 9 minutes of:

6 Ground to Overhead (135/95 lbs)

12 Toes to Bar

WEDNESDAY, JULY 19th

A. Five sets of:

Bench Press x 5 reps @ 20X1

(stay around 75%)

B. Three rounds for time of:

400 Meter Run

40/30 Push-Ups

40 Air Squats

THURSDAY, JULY 20th

A. Deadlift

5-3-2-1 (50-80%), then...

Set new 3RM

B. “Lucky Sevens”

Complete as many rounds and reps as possible in 7 minutes of:

7 Box Jumps...

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MONDAY, JULY 10th

A. Deadlift

Set 1 – 3 reps

Set 2 – 2 reps

Set 3 – 1 rep

Set 4 – 3 reps

Set 5 – 2 reps

Set 6 – 1 rep

Start around 80% and end around 100%

B. Three rounds for time of:

20 Calories of Assault Bike

15 Toes to Bar

10 Single-Arm Dumbbell Snatches (50/35 lbs)

TUESDAY, JULY 11th

A. Eight sets of:

Back Squat x 2-3 reps @ 30X1

(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

B. Complete rounds of 21, 15, and 9 reps of:

Strict Handstand Push-Ups

Push Press (135/95 lbs)

Push-Ups

WEDNESDAY, JULY 12th

A. Four sets of:

Push Press x 3-5 reps @ 70-80%

L-Sit Tuck to Extension x 7-10 reps @ 1212

B. Complete as many rounds and reps as possible in 8 minutes of:

3 Thrusters (135/95 lbs)

6 Pull-Ups

12 Kettlebell Swings (32/24 kg)

THURSDAY, JULY 13th

A. Five sets...

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MONDAY, JULY 3rd

A. Four sets of:

Power Clean x 1.1.1.1

(rest 10 seconds between singles)

Ring Push-ups x 8 reps @ 21X0

B. 2 Rounds for max reps/calories:

2 Minutes of Assault Bike (for calories)

Rest 1 minute

2 Minutes of Burpee Box Jump-Overs (24″/20″)

Rest 1 minute

2 Minutes of Rowing (for calories)

Rest 1 minute

TUESDAY, JULY 4th

July 4th Holiday

8am + 9am Classes ONLY

HERO WOD "Collin"

Six rounds for time of:

Carry 50 pound sandbag 400 meters

115/75 pound Push press, 12 reps

12 Box jumps, 24 inch box

115/75 pound Sumo deadlift high-pull, 12 reps

WEDNESDAY, JULY 5th

A. Four sets of:

Shoulder Press x 3 reps

Strict Toes to Bar x 6 reps @ 2110

B. Complete as many rounds and reps as possible in 6 minutes of:

12 Pull-Ups

12 Thrusters (95/65 lbs)

30 Double-Unders

C. Complete 3 sets, not for time:

Down N...

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MONDAY, JUNE 26th

A. Four sets of:

Bulgarian Split Squat x 6-8 reps each leg @ 30X0

Plank Hold x 60 seconds

B. Five rounds for time of:

5 Dumbbell Complexes*

10 Toes to Bar

Start from the plank with dumbbells in hands,

One rep of the Dumbbell Complex =

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

Dumbbell Clean

Front Squat x 2 reps

Push Press x 2 reps

TUESDAY, JUNE 27th

A. Four sets of:

Push Press x 3-5 reps

Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110

B. For time:

10 Wall Ball Shots (30/20 lbs to 10′ Target)

20 Overhead Walking Lunge with Med Ball

9 Wall Ball Shots

18 OH Walking Lunge with Med Ball

8 Wall Ball Shots

16 OH Walking Lunge with Med Ball

1 Wall Ball Shot

WEDNESDAY, JUNE 28th

A. Take 15 minutes and build to a heavy, but not necessarily 3-RM Deadlift

If you lose positioning or...

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MONDAY, JUNE 19th

A. Four sets of:

Deadlift x 5 reps @ 75-80%

Pigeon stretch between sets

B. RETEST (4.10.17)

Three rounds for time of:

400 Meter Run

40 Double-Unders

20 Alternating Reverse Lunges with Kettlebells (24/16 kg)

TUESDAY, JUNE 20th

A. Four sets of:

Single-Arm Dumbbell Row x 6-8 reps @ 2111

L-Sit x 45-60 seconds (accumulated)

B. In teams of two, with only one partner working at a time, partners alternate to complete 5 rounds each of:

5 Man-Makers (55/35 lb)

Burpee + PC + Thruster

C. With one partner working at a time, partners alternate whole rounds and complete 5 rounds each of:

5 Renegade Rows

10 Dumbbell Thrusters

100 Meter Run

WEDNESDAY, JUNE 21st

A. Five sets of:

Snatch x 1.1.1

(rest 5-7 seconds between singles)

Build up from 70-90% each set

B. Four rounds for time of:

10 Hang Squat Snatches (115/75 lbs)

20 Box Jump-Overs...

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MONDAY, JUNE 12th

A. Three sets of:

Front Squat x 8 reps @ 2011 @ 60-70%

Ring Dips x Max Reps

B. Three rounds for time of:

500 Meter Row

20 Push-ups

20 Power Snatch (75/55lbs)

TUESDAY, JUNE 13th

A. Against a 6 minute running clock, perform the following for max reps:

Run 200m Meters

Strict Handstand Push-Ups x Max Reps

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

10 Box Jumps (24″/20″)

10 Pull-Ups

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

5 Burpees

10/7 Calories on Assault Bike

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:

30 Double-Unders

10 Toes to Bar

WEDNESDAY, JUNE 14th

A. For time:

50 Wall Ball Shots (30/20 lbs)

40/30 Calories of Assault...

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MONDAY, JUNE 5th

A. Take 15 minutes to find 1-RM Split Jerk

B. Five rounds for time:

21/15 Calorie Bike

18 Wallballs (20/14)

12 Weighted Box Step-ups (53/35)

* 6 each leg

TUESDAY, JUNE 6th

A. 0:00-10:00:

1 Mile Run

Max Clean & Jerk (135/95) in remaining time

10:00-13:00:

Rest

13:00-20:00:

800 Meter Run

Max Power Snatch (115/80) in remaining time

20:00-23:00:

Rest

23:00-27:00:

400 Meter Run

Max Front Rack Walking Lunges (95/65) in remaining time

WEDNESDAY, JUNE 7th

A. Five sets of:

Power Clean x 2.2.2

(rest 10 seconds between doubles)

Rest 3 minutes

B. Three sets for time of:

100 Double-Unders

30 Kettlebell Swings

15 Pull-Ups

Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.

THURSDAY, JUNE 8th

A....

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MONDAY, MAY 29th

Murph

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.

In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

To learn more about Murph click here

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.

TUESDAY, MAY 30th

A. Four sets of:

Shoulder Press x 3 reps @ 21X1 @ 75-85%

Rest 2-3 minutes – working on lower body mobility during rest...

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MONDAY, MAY 22nd

A. Four sets of:

Deadlift x 10 reps @ 2011 - 50-60%

GHD supine hold x :30-:60

Rest 1-2 minutes between sets

B. Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Box Jumps (24″/20″)

10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

TUESDAY, MAY 23rd

A. Four sets of:

Weighted Pull-Up x 2-3 reps @ 21X0

Rest 15-20 seconds

Strict Pull-Up x Max Reps @ 20X0

Rest 15-20 seconds

L-Sit x 30-45 seconds (accumulated)

Rest 1-2 minutes between sets

B. In teams of two, complete four rounds for time of:

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

400 Meter Run

(Partition the reps however you see fit, and stay with your partner on the run.)

WEDNESDAY, MAY 24th

A. Complete as many rounds and reps as possible in 8 minutes of:

Row 250 Meters

5 Strict Handstand...

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MONDAY, MAY 15th

Shoulder Press

A. Four sets of:

Shoulder Press x 6 reps @ 20X1

Stay at 60-70% for all four sets

Hollow Rocks x 30-45 seconds

Metcon (Time)

B. In teams of three, complete five rounds each for time of:

250/200 Meter Row Sprint/ 20/15 Cals on Assault Bike

10 Push Presses (155/105 lbs)

TUESDAY, MAY 16th

Deadlift

A. Four sets of:

Deadlift x 5 reps @ 30X1

Stay at 70-75% for all four sets

Tall Box Jumps x 10 reps

(jump up, then step down on these)

Metcon (AMRAP - Rounds and Reps)

B. Complete as many rounds and reps as possible in 15 minutes of alternating rounds with partner:

10 Power Cleans (155/105 lbs)

10 Burpees

WEDNESDAY, MAY 17th

Front Rack Lunge

A. Four sets of:

Front-Racked Alternating Reverse Lunges x 10 reps each leg @ 20X1

Handstand Push-Ups x Max reps OR Max Effort Handstand Hold

Metcon (Time)

B. Four rounds for time...

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MONDAY, MAY 8th

Push Press

A. *Set 1-2 --5 reps, approx 70-75% 1RM

*Sets 3-4, --3 reps, approx 80-85% 1 RM

B. In teams of 3, complete three rounds for time of:

15 Thrusters (95/65lbs)

20 Box Jumps (24/20")

400 Meter Run

Partner A does Thrusters, Partner B does Box Jumps, Partner C Rests. Rotate through the Thrusters and Box Jumps until everyone has completed, then complete 400m Run together.

TUESDAY, MAY 9th

Clean

A. In 15 minutes, complete four sets of:

Clean x 1.1.1

B. Three sets for time, with partner:

AMRAP Cal Row, while partner completes...

20 KB Goblet Squats (24/16kg)

20 Kettlebell Swings (24/16kg)...

Then switch tasks

Rest 2 minutes ( or while 2 other athletes use rower and complete their set)

WEDNESDAY, MAY 10th

Back Squat

A. Three sets of:

Back Squat x 6 reps @ 32X1, approx 55-60% of 1RM

Wall Slides x 5 reps @ 3030

B. Complete as many...

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MONDAY, MAY 1st

A. Four sets of:

Deadlift x 3 reps @ 20X1

Rest 20 seconds

Handstand Push-Ups x Max Reps in 60 seconds

Rest 2 minutes

B. Complete as many rounds and reps as possible in 8 minutes of:

15 Kettlebell Swings (24/16 kg)

30 Double-Unders

TUESDAY, MAY 2nd

A. Every 90 seconds for 12 minutes (8 sets):

Hang Snatch + Snatch

Build over the course of the 8 sets to something heavy-ish for today.

B. In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Ball Shots (20/14 lbs)

12 Burpees

WEDNESDAY, MAY 3rd

A. Weighted Pull-ups

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 2 minutes between sets, building to today’s 1-RM

(Negative Pull-ups 5/4/2/2/2/2 reps)

Complete 10-20 Hollow Rocks between sets

B. Three rounds for time of:

400 Meter Run

20 Pull-Ups

10 Strict...

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MONDAY, APRIL 24th

A. Every minute, for 4 minutes (4 sets):

High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every minute, for 4 minutes (4 sets):

Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Snatch x 1 rep @ 80+% of 1-RM Snatch

B. Complete as many rounds and reps as possible in 9 minutes of:

30 Double-Unders

6 Snatches (135/95 lbs)

TUESDAY, APRIL 25th

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

followed by…

Back Squat x 1 rep @ 101+%

B. For time:

30/20 Calories of Assault Bike

30 Thrusters (115/75 lbs)

30 Chest-to-Bar Pull-Ups

WEDNESDAY, APRIL 26th

A. QUALITY 15 minutes: (3 sets)

Station 1 – Rope Climb Technique Work – no...

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MONDAY, APRIL 17th

A. QUALITY 12 minutes:

2-3 Ring/Bar Muscle-ups

Handstand Hold/Walk 60 sec

L-Sit Hold accumulate 60 sec

B. Complete as many rounds and reps as possible in 12 minutes of:

12 Power Cleans (135/95 lbs)

12 Pull-ups

12 Front-Racked Alternating Reverse Lunges (135/95 lbs)

TUESDAY, MARCH 18th

A. In 10 minutes, complete the following 5 sets of:

Push Press

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

If the following 5 sets were successful, then...

*Set 6 - 1 rep @ 101%, new 1RM

B. 7 Rounds for Time:

7 Kettlebell Swings (70/53lbs)

14 Wall Ball (20/14lbs)

21 Ab Mat Sit-ups

WEDNESDAY, APRIL 19th

AMRAP 20 minutes, with teams of 3:

50m Sled Push (135/95lbs)

100m MB Run (30/20lbs)

200m Run

*50m Sled is one trip down and back

*100m MB Run is to end of...

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MONDAY, APRIL 10th

A. Deadlift

*Set 1 – 65% x 6 reps

*Set 2 – 75% x 4 reps

*Set 3 – 85% x 2 reps

*Set 4 – 90% x 1 rep

*Set 5 – 95% x 1 rep

*Set 6 – 100-101% x 1 rep (New 1- RM Attempt)

Rest 2 minutes between sets.

B. Three rounds for time of:

400 Meter Run

40 Double-Unders

20 Alternating Reverse Lunges with Kettlebells (24/16 kg)

TUESDAY, APRIL 11th

A. Every 2 minutes, for 8 minutes (4 sets):

Shoulder Press x 6 reps @ 20X1

Active Recovery between sets: Hollow Rocks x 20 (arms down by side)

B. For max reps in 10 minutes:

Row 1000 Meters

Max Reps Wall Ball Shots (20/14 lbs)

C. 3 rounds NOT for time of:

20 AbMat Sit-ups

Waiter Walk (Left Arm), pick load, 50 ft

Waiter Walk (Right Arm), pick load, 50 ft

* 50 ft is 1 down n back in parking lot OR curb to curb

WEDNESDAY, APRIL 12th

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1...

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MONDAY, MARCH 27th

A. Every 5 minutes, for 25 minutes (5 sets) for times:

Row 500 Meters

8 Strict Pull-Ups

12 Toes to Bar

16 Push-Ups

Please note times for each of the five sets.

B. Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)

TUESDAY, MARCH 28th

TUESDAY, MARCH 28th

A. Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 83%

B. For time:

Run 800 Meters

30 Ground to Overhead (135/95 lbs)

Run 800 Meters

WEDNESDAY, MARCH 29th

WEDNESDAY, MARCH...

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MONDAY, MARCH 20th

A.Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 6 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 80%

B. Five rounds for time of:

40 Double-Unders

20 Kettlebell Swings (24/16lbs)

10 Ring Dips

TUESDAY, MARCH 21st

A. Every 5 minutes, for 15 minutes (one set of each):

Station 1 – Rope Climb Skill Practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – Handstand Walk Practice

(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

Station 3 – Muscle-Up...

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MONDAY, MARCH 13th

A. Every 90 seconds for 15 minutes (10 sets):

Hang Clean + Clean + Clean

*build over the course of 10 sets

FITNESS:

A. Four sets of:

Goblet Squat x 16 reps

Single-Arm Dumbbell Press x 8 reps each

100-Meter Suitcase Carry + Waiter’s Carry

B. Complete as many rounds and reps as possible in 8 minutes of:

5 Power Cleans (135/95 lbs)

10 Burpee Over the Bar

TUESDAY, MARCH 14th

A. Deadlift

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 80% x 2 reps

*Set 5 – 90% x 2 reps

*Set 6 – 95% x 2 reps

Rest 3 minutes between sets.

B. Complete as many rounds and reps as possible in 12 minutes of:

10 Toes to Bar

15 Box Jumps (24″20″)

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

WEDNESDAY, MARCH 15th

A. Three sets of:

Bench Press x Max reps @ BW/ .75%BW

Rest 2 minutes

B. Against a 3-minute...

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MONDAY, FEBRUARY 20th

Every 10 minutes, for 40 minutes (4 sets) for times:

  • Row 1000/ 800 Meters (IF over 2min 500m pace)
  • 9 Toes to Bar
  • 12 Chest-to-Bar Pull-Ups
  • 15 Handstand Push-Ups

Scale as needed in order to be finished by 8min mark.

TUESDAY, FEBRUARY 21st

  • A. QUALITY 15 minutes (10 sets): Power Clean + Split Jerk
  • Build over the course of the 10 sets to something heavy.
  • B. For time:
  • 50 Wall Ball (20/14 lbs)
  • 100 Double-Unders
  • 40 Wall Ball
  • 80 Double-Unders
  • 30 Wall Ball
  • 60 Double-Unders
  • 20 Wall Ball
  • 40 Double-Unders
  • 10 Wall Ball
  • 20 Double-Unders

WEDNESDAY, FEBRUARY 22nd

  • A. Every two minutes, for 10 minutes (5 sets):
  • Back Squat
  • *Set 1 – 5 reps @ 45-55%
  • *Set 2 – 5 reps @ 55-65%
  • *Set 3 – 3 reps @ 65-75%
  • *Set 4 – 2 reps @ 75-85%
  • *Set 5 – 2 reps @ 80-90%
  • Immediately...
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