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
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
4 Rounds
3 Inchworms + 3 Push ups
10 KB Swings
100m Row
EMOM 5 Minutes
5-10 Strict Ring Dips
REST 2:00
EMOM 5 Minutes
10-15 Smooth Inverted Barbell Rows
500m Row
40 Kettlebell Swings (24/16kg)
30 Toes to Bar