In 10 minutes, complete 5 rounds:
10 Quick Feet
10 Shoulder kips
5 Box jumps
5 Wall squats
5 Toes through rings
20 Sec handstand hold
AMRAP 20 minutes:
Row 300m
20 Abmat sit-ups
10 DB Thrusters
Rest 1 minute between rounds.
In 10 minutes:
100 Double unders
30 Sec Sampson Stretch each side
30 Sec Hollow Rocks
30 Sec Superman Holds
30 Sec Reverse Bridge Stretch
10 Wall Squats
10 Thrusters
10 Sumo Deadlift High Pulls
10 Pull-ups
Handstand Push-ups in remaining time.
Sled push or Yoke carry
AMRAP 12 minutes:
7 Push presses
35 Double unders
*Start at 95#/65# and add 10# to the PP each round. It must be a PP to be considered Rx. Scaled/Masters start at 55#/35#. Rx+ start at 135#/95#.
Heavier than last week
heavier than last week
In 10 minutes:
Row 750m
20 Shoulder kips
15 OH squats
10 Mtn climber hip stretches
5 Inchworm push-ups
10 Toes to bar
15 KB swings
20 Handstand push-ups
Touch and go reps for all sets.
21-15-9 reps of:
Power cleans, 155#/105
Burpee box jumps, 24″/20″
*Scaled/Masters 115#/75# and 20″/16″. No Rx+ – just go all out.
AMRAP 10 Minutes:
20 Double unders or singles
5 Med ball cleans
4 Push-ups or dips
3 Pull-ups or ring rows
2 Burpees
1 10-second superman hold
AMRAP 15 Minutes:
7 Power cleans, 95#/65#
7 Box jumps, 24″/20″
30 Second Plank hold
35 Jumping jacks
Sampson Stretch 30 seconds each leg
25 Shoulder kips
20 Mtn Climber hip stretches
15 Burpees
10 Wall squats
5 Pull-ups
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
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
20 Min Partner WOD:
5 Minutes per Station:
– Tire obstacle and Wall climb
– 11 toes to bar/7 Hang power cleans/3 Box jump overs
– Sled pushes
– Suicide sprints
*Go all out while partner rests, then switch. Earn your rest.
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
20 Min Partner WOD:
5 Minutes per Station:
– Tire obstacle and Wall climb/jump to extension
– 11 hanging knee raises/7 Hang power cleans/3 pvc jump overs
– Sled pushes
– Suicide sprints
*Go all out while partner rests, then switch. Earn your rest.
Various agility drills using ladder or hoops.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Perform squats with single DB held locked out overhead.
Do 5 with each arm for each set.
6 Rounds for total reps:
1 min Row (cal)
1 min Burpees
1 min Double unders
1 min Rest
Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.
Touch and go reps. Increase only if all reps are good.
Heavier than last time if possible.