Strength
Back Squat
4 reps every 90 seconds for 8 sets at 70%
Strength/Skill
15min to find 1RM snatch
Back Squat
4 reps every 90 seconds for 8 sets at 70%
Strength/Skill
15min to find 1RM snatch
6/8/2017
Skill
Pull Ups
3 sets max reps
Metcon
10min AMRAP
10 Weighted Step Ups 45/35
10 Hand Release Push Ups
Core
3 RFT
10 v ups
20 feet 2 rig
30 sit ups
6/7/2017
Strength
Power Clean
4 reps every 90 seconds for 8 sets at 70% 1RM
Metcon
For Time
Run 600m
30 Front squats 95/65
Run 400m
20 Front squats 135/95
Run 200m
10 Front Squats 185/135
Strength
Power Clean
4 reps every 90 seconds for 8 sets at 70% 1RM
Metcon
For Time
Run 600m
30 Front squats 95/65
Run 400m
20 Front squats 135/95
Run 200m
10 Front Squats 185/135
6/6/2017
Strength
3 Attempts
Max rep Strict Pull-up
Metcon
5 Rounds for Reps
1 minute Sumo Deadlift High Pull 75/45
1 minute Push Press 75/45
1 minute Row for Calories
Rest 1 minute
*Score is total number of reps
Strength
3 Attempts
Max rep Strict Pull-up
Metcon
5 Rounds for Reps
1 minute Sumo Deadlift High Pull 75/45
1 minute Push Press 75/45
1 minute Row for Calories
Rest 1 minute
*Score is total number of reps
6/5/2017
Strength
Push Press
4 reps every 90 seconds at 75% of 1RM for 8 sets.
Metcon
3 Rounds for Time
50 Double Unders
25 Wallball 20/14
15 HSPU
5 Squat Cleans 205/145
6/2/2017
Strength
Push Press
10 Min EMOM
3 reps at 70% of 1RM
Metcon
For Time
40 Burpee Box Jump
40 Air Squats
40 T2B
40 Air Squats
Strength
Push Press
10 Min EMOM
3 reps at 70% of 1RM
Metcon
For Time
40 Burpee Box Jump
40 Air Squats
40 T2B
40 Air Squats
6/1/2017
Open 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes
Men
75lb Snatch, 30 Reps
135lb Snatch, 30 Reps
165lb Snatch, 30 Reps
210lb Snatch, As many reps as possible
Women
45lb Snatch, 30 Reps
75lb Snatch, 30 Reps
100lb Snatch, 30 Reps
120lb Snatch, As many reps as possible
Core:
On the minute for 9 Minutes
20 second L sit
20 second hollow rock
20 second ring stabilization
5/31/2017
Strength
Back Squat
10 min EMOM
3 reps @ 70% 1RM
Metcon
24 min EMOM
Min 1. 2 x Rope Climbs
Min 2. 150m Row
Min 3. 20 Sit-Ups
Open 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes
Men
75lb Snatch, 30 Reps
135lb Snatch, 30 Reps
165lb Snatch, 30 Reps
210lb Snatch, As many reps as possible
Women
45lb Snatch, 30 Reps
75lb Snatch, 30 Reps
100lb Snatch, 30 Reps
120lb Snatch, As many reps as possible
Core:
On the minute for 9 Minutes
20 second L sit
20 second hollow rock
20 second ring stabilization
5/31/2017
Strength
Back Squat
10 min EMOM
3 reps @ 70% 1RM
Metcon
24 min EMOM
Min 1. 2 x Rope Climbs
Min 2. 150m Row
Min 3. 20 Sit-Ups
Strength
Power cleans
10m EMOM
3 Reps @ 70% of 1RM
Metcon
10m AMRAP
10 Alternating 1 arm KB snatches 53/35
20 double unders
5/29/2017
Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
5/26/2017
Strength:
Push Press
7 sets, every 90 seconds
5 reps at 65% of 1RM
Metcon:
Partner Chipper
Reps are partitioned evenly except run together
40/30 bike calories
400m run
60/45 row calories
400m run
50 power snatches 145/95
400m run
Power cleans
10m EMOM
3 Reps @ 70% of 1RM
Metcon
10m AMRAP
10 Alternating 1 arm KB snatches 53/35
20 double unders
5/29/2017
Murph
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
5/26/2017
Strength:
Push Press
7 sets, every 90 seconds
5 reps at 65% of 1RM
Metcon:
Partner Chipper
Reps are partitioned evenly except run together
40/30 bike calories
400m run
60/45 row calories
400m run
50 power snatches 145/95
400m run
