Workout of the Day

19149306_10213157482717768_2937363336660864480_n.jpg

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...

more
14962651_10211774327664445_6099060376867288353_n.jpg

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...

more
1622084_10156730191275241_1642605917740813090_n.jpg

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...

more
18922093_10212546246393242_2604594883734795912_n.jpg

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....

more
18556109_10212419118535125_1730374893643705360_n.jpg

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...

more
12803169_10156635190675241_5694230072301082933_n.jpg

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...

more
12346390_10156370800365241_3172791335417253727_n.jpg

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...

more
17554096_10211829393472367_2869712520230579311_n.jpg

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...

more

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...

more
13767303_10209460024519624_2102595921312722014_o-1.jpg

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...

more
16300250_10211320330466110_5838529859582556333_o.jpg

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...

more
17159328_10211636805657792_5924922234272122507_o.jpg

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...

more
17493218_10211882343524610_4912950037362383500_o.jpg

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...

more
17192540_10211635349861398_243326188320118863_o.jpg

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...

more
16179135_10211173405153069_9046008068777725488_o.jpg

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...

more
IMG_1573-570x350.jpg

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...
more