Roll out 10 minutes
AMRAP 5 Min:
-10 quick feet
-8 plate G2OH
-6 roll to stands
-4 burpees
Reset for each rep
5 Rounds for time of:
10 DB snatches, 50#/35#, alt arms each rep
25 Sit-ups
*Rx+ 75#/50# and 15 TTB/rd.
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
3 Rounds, each for time of:
-150′ Sled push/Reverse tire pull/Yoke carry
-800m Run
-15 Burpees
*Rest approximately 5 minutes between rounds. One round is sled push (high/high, 205#/155#), the next is reverse tire (large/medium), and the last is yoke carry (335#/235#). Can go any order. Rx+ 295#/205#, large + sandbag/large, 415#/315#
Row/Bike/Ski 2 minutes
Hip circle band WU
Rotator cuff WU
10 Wall balls
10 Burpee pull-ups
10-9-8-7-6-5-4-3-2-1 Reps for time of:
-Wall ball 2 for 1s, 20/14
-Triple unders
*WB 2 for 1 = regular wall ball but complete air squat before med ball comes back down from hitting target. If you can do DUs, you will perform TU attempts if you can’t get actual TU. If you can’t do DUs, you will do DU attempts.
Stretch/roll out 5 min
Active WU
Dodgeball
AMRAP 20 Min:
-10 Burpees
-10 Pull-ups
-10 Dips
-20/15 Cal bike/ski
-20 KB swings, 55/35
-30 OH walking lunges, 45/35
*Rx plus sub 10 MUs (ring preferred), 75/55 KBS, and 65/45 OHWL
Row/bike 2 min
10 pull-ups
10 dips
10 sit-ups
10 supermans
10 OH squats
–
Once finished, start barbell WU
Front rack stretch
Muscle cleans
Front squats
Push presses
5 Rounds for time of:
-Row 500m
-7 Thrusters, 135#/95#
Row/Bike/Ski 2 minutes
OH band stretch
Chest stretch
Couch stretch
Half pigeon
Frog stretch
For time:
-100 Sit-ups
-80 Med ball twists, 20#/14#
-60 V-ups
-40 Floor wipers, 95#/65#
-20 Toes-to-bar
Stretch/roll out
Active WU
Dodgeball
AMRAP 20min:
-10 HSPUs
-10 Ring dips
-1 Sled push
-300m Run
*Scale reps as needed, subs available. If doing partner, double the reps (each completes 10 and 1 sled push), then run together. Rx+ with a vest.
Row/Bike/Ski 5 minutes
Dodgeball
EMOM 30 Minutes:
Minute 1: 2 Heavy deadlifts
Minute 2: 10 Wall balls, 20#/14# to 10’/9′
Minute 3: 1 Rope climb, 18’/15′
*Pick a heavy DL weight and stick with it if possible. Rx+ for 12’/10′ targets and 2 rope climbs/round.
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
AMRAP 20 Minutes:
500m Row
20 Abmat sit-ups
10 Floor wipers, 95#/65#
20 Med ball twists, 20#/14#
10 TTB
Group WU
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