Choose: 2k Row/5k AAB/1 mile run
-Then-
1:00 Squat Hold, Unsupported
15 Air Squats
15 Empty Bar Snatch Grip Press
15 Pause OHS w/PVC
15 Ring Rows
1:00 PVC OH Squat Hold
EMOM 20 Minutes, alternating (10 each):
– 1 Snatch Complex, building to AHAP
– 3 Rope Climbs AFAP
Complex = Squat Snatch + OHS + Hang Squat Snatch + OHS
Start around 60-70% of 1RM snatch and build.
Choose: 2k Row/5k AAB/1 mile run
-Then-
1:00 Squat Hold, Unsupported
15 Air Squats
15 Empty Bar Snatch Grip Press
15 Pause OHS w/PVC
15 Ring Rows
1:00 PVC OH Squat Hold
EMOM 20 Minutes, alternating (10 each):
– 1 Snatch Complex, building to AHAP
– 3 Rope Climbs AFAP
Complex = Squat Snatch + OHS + Hang Squat Snatch + OHS
Start around 60-70% of 1RM snatch and build.
1:00 Plank Hold
1:00 Handstand Hold
-Then-
12-10-8
AAB
Step Ups*
Light DB Push Presses
*Round of 8, Hold DB
5 Rounds:
15/12 AAB
10 HSPU
10 S-DB Step Ups (50/35 to 24/20″)
15/12 AAB
Rest 2:00 between rounds
Rx+:Deficit HSPU (6/4″); 70/50lb
31 Minute CAP
1:00 Plank Hold
1:00 Handstand Hold
-Then-
12-10-8
AAB
Step Ups*
Light DB Push Presses
*Round of 8, Hold DB
5 Rounds:
15/12 AAB
10 HSPU
10 S-DB Step Ups (50/35 to 24/20″)
15/12 AAB
Rest 2:00 between rounds
Rx+:Deficit HSPU (6/4″); 70/50lb
31 Minute CAP
For 8 Minutes:
8 Cossack Squats
8 Leg Swings per leg
8 Plate Ground to Overheard
8 Burpees to Plate
On a continuous 12:00 Clock:
from 0-2:00
Build from empty barbell to opening weight
then,
Beginning at 2;00, Every 2:00 for 5 sets:
5 Hang Power Cleans
Score is the weight of each working set added together (e/g/ 85-95-105-115-125 = 525lbs)
Total of 5 Hang Power Cleans
E5MO5M
Every 5 minutes for five rounds:
200′ Sled Shuttle (100′ out/back)
Begin with an empty sled. Each round, add a 25/15lbs plate to the sled.
score is total time
For 8 Minutes:
8 Cossack Squats
8 Leg Swings per leg
8 Plate Ground to Overheard
8 Burpees to Plate
On a continuous 12:00 Clock:
from 0-2:00
Build from empty barbell to opening weight
then,
Beginning at 2;00, Every 2:00 for 5 sets:
5 Hang Power Cleans
Score is the weight of each working set added together (e/g/ 85-95-105-115-125 = 525lbs)
Total of 5 Hang Power Cleans
For time in teams of 4, rotating one athlete at a time:
24 Rounds (6 rounds each)
200′ Sled Shuttle (100′ out/back)
Begin with an empty sled. Each round, add a 25/15lbs plate to the sled.
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
4 Rounds:
AMRAP 4 Minutes
21-calorie row (buy-in)
7 Deadlifts (225/155lbs)
14Sit-Ups
REST 4:00
Score each of the 4 rounds (do not count the row)
DO NOT PICK UP WHERE YOU ENDED EACH ROUND
AMRAP 7 Minutes
200m Run
20 Lunges (air squats after 1-2 rds)
10 Scap Pull Ups
:30 Max Freestanding HS Hold Practice
Sets of 3 are warmup/technical
*Complete at least 3 heavy singles and if it feels good, go for more to establish a heavy single for the day
7 Rounds
12 Weighted Squats (50/35lbs)
6 HSPU*
Hold DB/KB any implement anyhow
Rx plus: 2/1″ Deficit
AMRAP 7 Minutes
200m Run
20 Lunges (air squats after 1-2 rds)
10 Scap Pull Ups
:30 Max Freestanding HS Hold Practice
Sets of 3 are warmup/technical
*Complete at least 3 heavy singles and if it feels good, go for more to establish a heavy single for the day
7 Rounds
12 Weighted Squats (50/35lbs)
6 HSPU*
Hold DB/KB any implement anyhow
Rx plus: 2/1″ Deficit