10-9-8-7-6-5-4-3-2-1 of:
Kettlebell swing 53/35
Row calories (reset every time)
Three 400 meter runs at any time before you’re done
400m run done after any completed couplet. But you cannot just run 1200m at the begining or end. e.g. you can do 10 kbs and 10 row then run 400m, and not run another 400 until set of 4, for example–but you must do a total of three 400’s.
1. Warm Up – 3 Steady Rounds
10 Muscle Cleans 95/65lbs
25 Lateral Bar Hops
20 Calorie Row
2. Strength Prep – For
Completion
Box Squat
3×10 @40%
AND
Glute-Ham Raises
3×6
3. Strength -Back Squat
3×3 @90%
4. Conditioning – For Time
3 Rounds
20/15 Calorie Ski
20 Sumo DLHP 75/55lbs
5. Bitch Work –
:25 x 4 on AAB- this is all out effort
Rest 2-3 Minutes
1. Warm Up – 2 Steady Rounds
30/18 Calories on AAB
8 HS Push Up “Negatives”
(control decent, kip back to top) or reg. push up negatives
15 Pause Goblet Squats
2. Strength Prep – For Completion
SSandbag “Front to Back”
Lunges 100/70lbs
4×10 (5 each leg)
AND
Plank Hold
4 Rounds
:30 on / :30 off
3. Conditioning – For Time
3 Rounds
15 Front Squats 115-185/85-125lbs
25 Pull Ups
35 Push Ups
1. Warm Up – 3 Steady Rounds
10 V-Ups
15 Banded Good Mornings
15 Empty Bar OHS
2. Olympic Lift – For Weight
Pause Power Position Snatch
Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
THEN
Hang Snatch (above knee)
Every 2 Minutes for 12 Minutes
1 Rep @ 90%+
Heavier than last week
3. Conditioning – For Time
100′ HS Walk or 10 wall walks
25 Push Press 115/75lbs
25 V-Ups
150 Double Unders
25 V-Ups
25 Push Press
100′ HS Walk
4. Bitch Work –
30:00 on bike
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
Split reps in middle how you want. You can do this as a partner wod too.
1. Warm Up – 3 Steady Rounds
15 Band Pull Aparts
8 Light Thrusters w/ pause at
top and bottom
500m Row
2. Olympic Lift – For Weight
Pause Power Position Clean
Warm Up
4×3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset
THEN
Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 85%+
Jerk the last rep
NO FAILS
3. Conditioning – For Time
4 Rounds
10 Double DB Deadlift 50/35s
8 Box Jump Overs 24/20″
9 DB Hang Power Cleans
8 Box Jump Overs
8 DB Thrusters
8 Box Jump Overs
4. Bitch Work – For Completion
30:00 Run
(15:00 out and back)
3 rounds for time of:
1,000-m row
15 clean and jerks
135/95
1. Warm Up – 5 Steady Rounds
40′ Walking Lunge Steps
:20 Freestanding HS Hold or wall hold
6 Strict Pull Ups
2. Conditioning – For Time
2 Rounds
60 Wallballs 20/14lbs
40/24 Calories on AAB
20 Chest to Bar
3. Bitch Work – For Reps
:25 x 5 on Rower
Rest 2-3 Minutes
Score is total calories
4. Gymnastics Volume –
Strict HSPU can use mat or box as needed
11-10-9-8-7-6-5-4
Rest 1 minute between sets
1. Warm Up – 3 Steady Rounds
1k on AAB
15 Jumping Squats
15 Sit Ups
2. Strength Prep – For
Completion
Sandbag or dball Pause Squats
3×10 pick approp weight for you
AND
Hip Extensions
3×10
3. Strength – Back Squat
4×4 @82.5%
4. Bitch Work –
4:00 x 5 Run
Rest 2:00
Warm Up -4 Steady Rounds
12 Russian Swings
12 Lateral Goblet Squats 200m Row
2. Strength – For Weight
Deadlift 4×2
3. Olympic Lift – For Weight
Pause Power Position Snatch Warm Up
4×3 @ 40-60% 1RM
Drop and Reset
THEN
Hang Snatch (above knee) Every 2 Minutes for 12 Minutes 2 Reps @ 85%+ Heavier than last week
4. Conditioning – For Reps
12 Minute Running Clock 3:00 Max Rep KB Snatch 53/35lbs
3:00 Max Burpees to 6″ Target 3:00 Max Rep KB Snatch 3:00 Max Burpees to 6″ Target