Roll out/stretch 5 min
Row/bike/ski 2 min
Do 10 reps of each workout movement as you set up your station.
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
In 15 minutes:
Row/Bike/Run 2 minutes
Sampson Stretch
2 Rounds of the following:
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
Ski 1K for time
Bike 2 miles for time
Row 3k for time
Stretch/roll out 10 min
AMRAP 10 min:
-5 Straight legged deadlifts
-5 Dip shrug high elbows
-Front rack stretch
-5 Muscle cleans
-5 Shoulder presses
-5 Good mornings
-5 Back squats
AMRAP 5 minutes:
Clean & Jerks, 155#/105#
*Scale to weight you think you can do at least 20 reps (4/min).
Row/bike/ski 2 min
Sampson stretch
MC hip stretch
10 ring rows
10 burpees
10 squats
10 lunge jumps
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
Stretch/roll out
Active WU
Dodgeball
In 22 min:
-100 Abmat sit-ups
-100 Slam ball side throws
-100 GHD sit-ups
-100 Seated med ball twists
-400m single arm farmer’s carry, 75/55#
-AMRAP Rope climbs in remaining time.
3 rounds or 10 min:
-200m run
-10 ring rows
-10 push-ups
-10 deadlifts light weight
-10 air squats
For time (45min cap):
3 Rounds for time:
-400m run
-30 thrusters, 45/35#
Rest 5, then
2 Rounds for time:
-50 HR push-ups
-25 Deadlifts, 245/175#
Rest 5, then
4 Rounds for time:
-50′ HS walk
-8 Bar MUs
In 15 minutes:
Row/Bike/Run 2 minutes
Sampson Stretch
2 Rounds of the following:
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Burpee box jumps, 24/20″
*Perform 30 double unders after each set.
AMRAP 12 minutes:
-1 Min stretch
-10 Banded leg raises/side
-Front rack stretch
-Hang muscle cleans
-10 Banded front squats
-5 Burpee pull-ups
Heavier than last week.
Heavier than last week.
Heavier than last week or beat previous reps.
For time (15 min cap):
1000/900m row buy-in, then:
3 Rounds of:
-30 Wall balls, 20/14
-15 Pull-ups
*Rx+ 40 WBs and 20 C2B pull-ups
AMRAP 12 Minutes:
1 Min stretch
10 Shoulder kips
8 Hollow rocks
1 Wall walk
10 Lunge jumps
8 Split jerks
Work up to about 70-75% of 1RM and start sets.
AMRAP 15:
-200m run
-15 TTB
-10 HSPUs
*Rx+ 45/25# plate deficit HSPUs
Active WU
Dodgeball
For time:
10-9-8-7-6-5-4-3-2-1
Echo bike cal
1-2-3-4-5-6-7-8-9-10
OH squat, 95/65
Then,
10-9-8-7-6-5-4-3-2-1
GHD sit-ups
1-2-3-4-5-6-7-8-9-10
GHD hip extensions
Follow thr leader style, both partners do all thr work. Rx+ 135/95