Warm up:3 Steady Rounds
12 Hang Cleans 115/75lbs
18 Push Ups 24/18 Calorie Ski
Lift:
Find 1RM Power Clean
WOD: 3 Rounds
10 Power Snatch 105/70lbs
15/9 Calories on Bike
20 Wallballs 20/14
OPTIONALL: 4 Rounds
15 Deadlift 155/105lbs
50′ HS Walk
Warm up: 2 Steady Rounds Row 1k
20 Push Press w/ Empty Bar
Lift:
Find 1RM Split Jerk
WOD: AMRAP 20 Minutes
30 Double Unders
4 Squat Cleans 165/115lbs
4 Muscle Ups
Optional
For Time
20 Toes to Bar
20 Shoulder to OH 135/95lbs 16 Toes to Bar
16 Shoulder to OH
12/12, 8/8, 4/4
Warm up: 4 Steady Rounds
15 KB Swings 53/35lbs
15/10 Calories on Bike
WE DID THIS WORKOUT DAY ON 4/3 if you want to see past result
LIft:
Find 1RM Snatch
WOD: For Time
50 Burpee Box J Overs 24/20″
40 Single Arm DB C&J 50/35lbs (Switch hands anytime)
40 HSPU
10 Minute Cap
if you cap put reps in notes
Optional:
AMRAP 9 Minutes
Run 200m
2 Rope Climbs
Gym open from 9am to noon only today.
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
can break middle part as you wish-
Warm up – Move Steady Through
Row 500m
30 Light Good Mornings
Row 500m
LIFT:
Front Squat 3×8 @70%+
Push Press 2-2-2-2-2 Build weight over sets
WOD: 5 Rounds
10 Sit Ups
12 Power Snatch 75/55lbs
14 Pull Ups
Optional:
For Time 70 Toes to Bar Choose a sustainable fixed set and repeat until you reach 70 reps
In teams of two
20 min AMRAP
Annie
100-80-60-40-20
Double unders
and situps
Split work however you want but only one athlete works at a time. When finished with Annie, max cals on Air Assault bike. Score is total cals.
Warm up: 3 Rounds
:30 HS Hold Run 200m
15 Goblet Squats
LIFT:
Power Snatch Touch and Go 5×5 (Heavier than last time)
WOD: 5 Rounds
15 KB Swing 70/53lbs
20 Push Ups
Row 500/400m
Rest 2:00
*put total time for score with rest included
OPTIONAL:
Strict Ring Dips 1 Max Set
then AMRAP 6 Minutes Complete 1/4 of your Max Set Unbroken as many times as possible
*or 5 sets of 5 using bands or mod as needed
warm up:
10 Minute Steady Bike then
Floss Ankles and Quads
LIFT: Back Squat Find 1RM
WOD: 4 Rounds
100′ Farmers Carry 70/53s (out to middle downspout on other building and back)
5 Squat Cleans 165/110lbs
2 Rope Climbs
OPTIONAL: AMRAP 9 Minutes
8 CTB Pull Ups
Run 200m
1. Warm-up 2 Steady Rounds:
15 Dumbbell Push Press
30 Calorie Bike
10 Toes to Bar
2. Strength
Squat Clean
1-1-1-1-1-1-1
Build to 1RM
Hopefully you’ve made a lot of corrections over the last month and a half and are ready to hit a big PR.
3. Met-Con
For Time:
50 Single Arm Dumbbell Clean and Jerk 50/35lbs (open style)
40 Push Ups
30 Alternating Dumbbell Snatch
20 Kipping Handstand Push-Ups
10 DB Overhead Squats (each side)
10 Strict Handstand Push-Ups
*More Options:
Lighter Dumbbell
Push Ups instead of Handstand Push-Ups
Front Squats instead of Overhead Squats
There are a lot of DB movements. Choose a weight you can complete all these movements with, without being forced to stand around a bunch.
4. Gymnastics – practice hand stand holds 10×30 sec, wall walks 5×3 or walking practice for 10 mins
1. Warm-up
Row 2k
2. Strength
Zero Bounce Deadlift
4×4 @80-90% of 1RM
You should get a solid dose of Deadlifting without feeling wrecked. Focus on perfect reps and you will get stronger.
3. Conditioning
AMRAP 30 Minutes
Bike 12/8 Calories
40 Double Unders
Row 12/8 Calories
12 Burpees to 6″ Target
*More Options:
Less Calories and/or Burpees each round
You’ll be holding whatever pace you can hold on the Bike, Row, and Burpees, but we want you to try to go UB on each set of Double Unders.
4. Gymnastics
For Time
30 Muscle Ups
*More Options:
60 CTB or 80 Pull Ups