2 Rounds rotating Every Minute:
1: 1:00 Row
2:00 Handstand Hold/Free Standing
Handstand Hold practice
3: 10 Light KB Taters
3 Touch and Go Push Press AHAP
Starting around 65-70% and building
*Bar taken off the floor
5 Rounds:
10 HSPU
12 Dumbbell (or KB) Deadlifts 50s-80s
Foam Roll Upper Back and Lats 2:00-3:00
1:00 HS Hold
-Then-
2 Rounds
10/7 Calorie Bike
10 Plate Ground to Overhead (45/25)
25′ Duck Walk
10/7 Calorie Row
On a 12 Minute Clock:
1 Power Position Power Snatch
1 Hang Power Snatch (at the Knee)
1 Power Snatch (from Floor)
*Drop and reset
AMRAP 4 Minutes x 3 with a Partner:
P1: Max Calorie Row
P2: Max Calorie AAB
Rest 1:00
Both athletes begin working at the same time on separate machines. Partners may switch machines as desired during the 4 minute window, but must make at least one switch each AMRAP.
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
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
Rx – no vest
Rx+- vest
*think of this as training/prep for Murph.
*can do 10 rounds of Cindy, or do the reps straight through
1:30 / Side Twisted Cross
2:00 4-Way Wrist Stretch
-Then-
Straight Through
20 Burpees
1:00 HS Hold
45 Double Unders
(at or below the knee)
3 x 2 Power Position Power Snatch
3 x 2 Mid-Hang Power Snatch (mid thigh)
2 x 2 Low Hang Power Snatch (at or below knee)
AMRAP 5 Minutes
12 Wall Walks
30 DB Power Cleans (50/35lbs)
Max Wall Walks in remaining time
Score is total reps completed. Athletes should push the weight (try Rx or close). Most will not get to the Max Wall Walk attempts. This is intended to be a muscular overload workout and not a cardio workout.
AMRAP 5 Minutes
8/6 Calorie Machine
12 Jumping Lunges
8 Scap Push Ups
50′ Light Farmer’s Carry
EMOM 10 Minutes, alternating movements:
– 10 Banded Strict Pull Ups
– 10 Push Ups
Use a band that allows for FAST reps. Athletes may start with a lighter band and increase band thickness as needed.
Use a band if needed to allow perfect form and fast reps. Athletes who can confidently hit 5 sets of 10 fast reps should add a deficit.
AMRAP 13 Minutes
12/10 Calorie Row
50′ Farmers Carry (athletes may pick their own weight/strategy)
Score is pounds moved (weight used multiplied by number of rounds)
3:00 on a Machine
-Then 3 Steady Rounds:
25′ Duck Walk
3 Explosive Broand Jumps
10 In-place Light Reverse Lunge Steps
10 Hollow Rocks
3 reps @ 65%
2 reps @ 70%
1 rep @ 75%
–
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
–
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
Drop and reset between reps. Rest 3-5 minutes between sets.
Pick 1 of the following skills and practice as an EMOM for 10 Minutes:
– 5-30′ HS Walk
– :05-:10 L-Sit Hold
– 1-3 Strict Muscle Ups
– 1-2 Rope Climbs
– 5-40 Double Unders
– :20 Squat Hold (mobility focus)
Reverse Tabata (:10 on :20 off)
Alternate Movements for 4 Rounds each
a. Bar Facing Burpees
b. Air Bike Cals
c. Rest
Every 3 Minutes for 30 Minutes
:15 AAB Sprint for Peak Watts
Score is the average of the max wattages you attained for all 10 efforts.
Reverse Tabata (:10 on :20 off)
Alternate Movements for 4 Rounds each
a. Bar Facing Burpees
b. Air Bike Cals
c. Rest
Every 3 Minutes for 30 Minutes
:10 AAB Sprint for Peak Watts
Score is the average of the max wattages you attained for all 10 efforts.
On a 7 Minute Clock
Run 500m
30 Jumping Lunges
20 Scap Pull Ups
Max Freestanding Hold in Remaining Time
On a 15 Minute Running Clock:
Build to a heavy set of 2 Push Presses
200m Run
10 Hang Power Cleans (115/75lbs)
10 Handstand Push Ups
200m Run
10 Hang Power Cleans (115/75lbs)
10 Handstand Push Ups
200m Run
10 Hang Power Cleans (115/75lbs)
10 Handstand Push Ups
200m Run
Buy-In: 800m
-then-
4 Rounds:
15 Wallballs
45 Double Unders
15 Pull-Ups
25 Sit-Ups
Cash-Out: 800m