15:00
– Air Dyne or Run @ 60%
Five Rounds
– 50/40/30/20/10 Calories Rower
– 50/40/30/20/10 Box Jumps (20″/16″)
– 50/40/30/20/10 Burpees
Tabata (8 x :20/:10)
– Weighted RKC Plank Holds
15:00
– Rower or Run @ 60%
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
15:00
– AirDyne or Run
15:00
– Rower or Run @ 60%
Every 3:00 x 6
– 6 Reps Bear Complex
Note: Do the entire complex and repeat six times.
Bear Complex:
– 1 Power Clean
– 1 Front Squat
– 1 Push Press
– 1 Back Squat
– 1 Push Press
15:00
– Air Dyne or Run @ 60%
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
Two Rounds
– 200m Run
– 25m High Kicks
– 25m Side to Side Lunge
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Five Rounds w/ 2:00 Rest
– 4 Turkish Getup (each)
– 25m Heavy Sled Push
Five Rounds w/ 2:00 Rest
– 10 Hip Extensions (45#/25#)
– 10 Candle Sticks
Every 2:00 x 8
– 200m Sprint
15:00
– AirDyne or Run @ 60%
Ladder – 20:00
– 1 Round of Cindy (5 Pullups, 10 Pushups, 15 Air Squats)
– 1:00 Rest
Note:
– 1 Round of Cindy
– Rest 1:00
– 2 Rounds of Cindy
– Rest 1:00
– 3 Rounds of Cindy
– Rest 1:00
For 20 minutes.
15:00
– Rower or Run @ 60%
AMRAP – 10:00
– Max Ring Dips
– Max Ring Rows
Note: Each minute do max reps of ring dips and max reps of ring rows.
Five Rounds
– 1st Minute: 200m Run
– 2nd Minute: 10 Axle Bar Deadlifts (185#/135#)
– 3rd Minute: 10 Barbell Burpees
Note: Axle doesn’t weigh 45#, but load it up like it does. Rx is double overhand grip on the deadlift.
RxPlus:
– Deadlift (#225/185#)
15:00
– AirDyne or Run @ 60%
Every 2:00 x 6
– 2 Front Squat @ 31X1
Station Work For Total Reps
– 4:00 Sled Push (180#/135#)
– 4:00 Ball Slam (30#/20#)
– 4:00 Farmers Carry (32kg/24kg)
– 4:00 Wall Walks
Note:
Every trip across the gym is 1 rep.
Start at different stations.
15:00
– Rower or Run @ 60%
For Reps
– 1:00 Lunges
– 1:00 Pullups
– 1:00 Box Jumps (20″/16″)
– 1:00 Situps
– 1:00 Plank Hold
– 1:00 Pushups
– 1:00 Squat Thrusts
– 1:00 Air Squats
– 1:00 Squat Thrusts
– 1:00 Pushups
– 1:00 Plank Hold
– 1:00 Situps
– 1:00 Box Jumps (20″/16″)
– 1:00 Pullups
– 1:00 Lunges
– 400m Run
PVC Pipe Warmup
– 10 pass throughs
– 10 twists
– 10 good mornings
– 10 pole stretches
– 10 overhead squats
– 5 Down and Ups
– 5 Shrugs
– 5 High Elbows
– 5 Muscle Snatches
– 5 Overhead Squats
– 5 Snatch Balance
– 5 Squat Snatches
Once with PVC. Then with barbell.
For Time:
– 50/40/30/20/10 Double Unders
– 10/8/6/4/2 Power Snatches
Benchmark
Note: Rx is squat snatch.
Every 2:00 x 6
– 200m Sprint