Push Jerk
Build to a Heavy Set of 3
AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
20/15 Calorie Row
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Bike
10-8-6-4-2: Deadlifts (205/145)
3 Rounds:
400m Run
21 Burpees
7 Rounds, On the 3:00
25/18 Calorie Bike
5 Power Cleans
Build in Weight Each Round.
Score is Load.
Teams of 2
AMRAP 20:
4 Box Jumps Overs (24/20″)
8 Kettlebell Swings (70/53#)
16 Jumping Lunges
*Partner completes full round then switch*
Deadlift
Build to a Heavy Set of 5
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (185/135)
Strict Nicole
AMRAP 20
400 Meter Run
Max Strict Pull-ups
Pausing Front Squat
Build to a Heavy Set of 2
Hang Squat Clean
Build to a Heavy Single
3 Rounds
15 Hang Squat Cleans (95/65)
15 Lateral Barbell Burpees
On the 5:00 x 5:
30 Ab-Mat Sit Ups
20/15 Calorie Row
7 Power Snatches (75/55)
Memorial Day Murph
The workout today is open for everyone to join. There will be beginner and intermediate options available. Warm up will begin at 8:00 am and the WOD will start at 8:30 am.
Option 1
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
All with a Weight Vest (20/14 lb)
or
Option 2
1-mile run
Then, 5 rounds of:
20 pull-ups
40 push-ups
60 squats
Then, 1-mile run
All with a Weight Vest (20/14 lb)
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.
2 Rounds:
200′ Walking Lunge
100 Double Unders
50/35 Calorie Bike
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
400 Meter Team Run
50 Barbell Facing Burpees
9 Rope Climbs
Directly Into…
21 Clean and Jerks (115/80)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
“Fight Gone Bad”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest
3 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
2 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
1 Rounds:
30 AbMat Sit-ups
21/15 Calorie Bike
10 Strict Pull-ups
"Diane"
21-15-9 Reps For Time
Deadlift (225/155 lb)
Handstand Push-Ups
Accessory Work
3 Rounds
10 KB Goblet Cossack Squat (5 each side)
10 Single Leg Alt. V-Ups (each side)
:30 sec Ring Supported Dip
- Rest 1 Min b/t -
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups
2 Rounds:
27/21 Calorie Row
75 Double Unders
1 Round:
50/35 Calorie Bike
3 Rounds
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)
Back Squat
Build to a Heavy Set of 5
Females:
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set
Males:
27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set
Teams of 2:
30 Power Cleans @ 155/105
60 Box Jump Overs @ 24/20
1200m Run (switch every 200m)
20 Power Cleans @ 155/105
40 Box Jump Overs @ 24/20
800m Run (switch every 200m)
10 Power Cleans @ 155/105
20 Box Jump Overs @ 24/20
400m Run (switch every 200m)
On the 3:00 x 7 Rounds
400 Meter Run
12 Toes to Bar