1 Round for Time
400m run
*10 Power Cleans (rx: 135/95; rx+: 185/135)
*20 DLs (rx: 185/135; rx+ 225/165)
30 wall balls
40 sit ups
50 Dus
800m run
50 Dus
40 sit ups
30 wall balls
*20 DLs (same weight as before)
*10 Power Cleans (same weight as before)
400m run
*One bar.
1 set:
1:00 row or bike, slow
:30 rest
1:00 row or bike, faster
:30 rest
1:00 row or bike, even faster
2 sets:
:20 jumping jacks
10 kettlebell Romanian deadlifts
:20 up-downs
10 kettlebell goblet squats
:20 jumping jacks
5 single-arm kettlebell shoulder presses/arm
:20 up-downs
10 kettlebell bent over rows
:20 jumping jacks
5 kettlebell windmills/arm
KETTLEBELL SWING | 8:00
10 kettlebell deadlifts
10 kettlebell swings to the hip-height
10 Russian kettlebell swings, slow
10 Russian kettlebell swings, fast
6 V-ups
6 Russian kettlebell swings
6-calorie bike or row
Use workout weight and machine
RX
AMRAP 15:
3-6-9-12, etc.
V-ups
Russian KB swings (35/53 lb)
Calorie bike or row
INTERMEDIATE
AMRAP 15:
3-6-9-12, etc.
V-ups
Russian KB swings (26/35 lb)
Calorie bike or row
BEGINNER
AMRAP 15:
3-6-9-12, etc.
Sit-ups
Russian KB swings (18/26 lb)
Calorie bike or row
– Continue adding 3 reps to each movement until time expires.
:30 figure-4 stretch/side
:30 seated pike stretch
2 sets:
:20 up-downs
:10 rest
:20 PVC good mornings
:10 rest
2 sets:
:20 burpees
:10 rest
:20 PVC snatch grip behind-the-neck presses
:10 rest
1 set:
5 alternating elbow-to-instep/side
3 snatch deadlifts to mid-thigh
3 snatch pulls
5 power snatches
5 overhead squats
5 squat snatches
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch
BARBELL CYCLING, BURPEES, AND LOADING | 7:00
1 set:
5 cycled power snatches (empty bar)
2 sets:
4 bar-facing burpees
3-5 power snatches (building)
1 set:
2 unbroken snatches
1 snatch
6 bar-facing burpees
2 unbroken snatches
1 snatch
– Use weight 1 for all snatches.
2018 REGIONAL WORKOUT 4
IMPERIALIMPERIAL
METRICMETRIC
RX
2 rounds for time:
10 snatches (125/175 lb)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (75/115 lb)
12 bar-facing burpees
INTERMEDIATE
2 rounds for time:
10 snatches (95/135 lb)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (65/95 lb)
12 bar-facing burpees
BEGINNER
2 rounds for time:
10 snatches (55/75 lb)
12 bar-facing burpees
Right into…
2 rounds for time:
10 snatches (35/45 lb)
12 bar-facing burpees
Accumulate
30 reach, roll, and lifts
2 sets:
10 alternating Spiderman stretches
10 alternating toy soldiers
10 alternating plank reach-throughs
10 alternating single-leg V-ups
2 sets:
:40 air squats (squat therapy)
:20 rest
:40 jump rope
:20 rest
WALL-BALL SHOT | 6:00
10 med-ball front squats
10 med-ball push presses
10 wall-ball shots
:40 double-unders
:20 rest
:40 wall-ball shots
RX
Every 3:00 for 5 rounds:
40 double-unders
20 wall-ball shots (14/20 lb) (9/10 ft)
INTERMEDIATE
Every 3:00 for 5 rounds:
20 double-unders
20 wall-ball shots (10/14 lb) (9/10 ft)
BEGINNER
Every 3:00 for 5 rounds:
20 single-unders
10 wall-ball shots (6/10 lb) (9/10 ft)
– Rest the remainder of each interval.
– Score is combined rouns.
Rope climb practice on an 8:00 clock:
Set 1:
2:00 jump and grab (No Foot Hook)
Set 2:
2:00 jump and establish foot hook
Set 3:
2:00 jump, establish foot hook, and 1 pull
Set 4:
2:00 full rope climb
Accumulate:
1:00 foam roll calves
1:00 foam roll quads
1:00 foam roll upper back
400-meter run (easy pace)
25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
200-meter run (moderate pace)
3 rounds:
5 scap pull-ups
10 alternating right/left plank shoulder taps to down dog
10 bootstrappers
200-meter run (fast/stride)
DUMBBELL DEADLIFT | 6:00
Setup
Weight in heels
Neutral spine
Active shoulders
Straight dumbbell path
Constant torso angle
PRACTICE AND BUILD UP | 4:00
3 sets:
9 dumbbell deadlifts
– increase dumbbell load to workout weight.
BOX STEP-UP | 4:00
8 alternating step-ups, slow Stand fully on each leg before assisting with the other and step down.
8 alternating box step-ups, faster
5 dumbbell deadlifts
8 box step-ups
RX
For time:
21-15-9
DB deadlifts (35/50 lb)
42-30-18
Box step-ups (20/24 in)
INTERMEDIATE
For time:
21-15-9
DB deadlifts (20/35 lb)
42-30-18
Box step-ups (20/24 in)
BEGINNER
For time:
21-15-9
DB deadlifts (10/15 lb)
Box step-ups (12/20 in)
– Use two dumbbells.
:30 bent-arm pec stretch/side
1:00 couch stretch/side
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
Buy In: 40 Walking Lunges
-then-
300 Singles
60 Alt. DB Snatches
100 Singles
60 Situps
100 Singles
60 Alt. DB Snatches
100 Singles
60 Situps
Cash Out: 20 Burpees
3 rounds:
1:00 bike
10 single-unders
10 toy soldier kicks
10 inchworm + push-ups
10 alternating Spiderman + reaches
10 box step-ups
:30 Samson stretch/side
BOX JUMP-OVERS | 4:00
6 alternating box step-ups
6 alternating box step up and overs
6 box jump-overs
2 rounds:
10 box jump-overs
50-ft farmers carry
– Use workout load.
RX
AMRAP 10:
2-4-6-8…
Box jump-overs (20/24 in)
100-ft DB farmers carry (50/70 lbs)
INTERMEDIATE
AMRAP 10:
2-4-6-8…
Box jump-overs (20/24 in)
100-ft DB farmers carry (35/50 lbs)
BEGINNER
AMRAP 10:
2-4-6-8…
Box step-overs (12/20 in)
100-ft DB farmers carry (10/15 lbs)
– Use two DBs.
– Step down from the box.
EMOM 6:
Min. 1 | Max time in a plank hold
Min. 2 | Max flutter kicks
2 sets:
:30 double-forearm stretch
1:00 seated pike stretch
200-meter run (moderate pace)
25-ft bear crawl
25-ft Samson lunges
25-ft Spiderman twist
25-ft Inchworm + push-up
25-ft crab walk (focus on maintaining high hips)
25-ft burpee broad jump
25-ft high knees
25-ft butt kickers
200-meter run (fast/stride)
HANDSTAND PUSH-UP | 8:00
5 pike push-ups
:30 handstand hold
5 handstand push-up negatives
:30 tripod hold
5 jumping squats
2:00 kipping handstand push-up practice
PUSH PRESS | 6:00
Setup
6 dip and holds
6 dip-drives, slow
6 dip-drives, fast
6 push presses
FRONT RACK LUNGE | 3:00
1 round:
8 unweighted alternating reverse lunges
8 empty barbell alternating reverse lunges
2 sets:
8 push presses
8 alternating front rack lunges
RX
5 rounds for time:
8 handstand push-ups
8 alternating front rack lunges (75/115 lb)
8 push presses (75/115 lb)
400-m run
INTERMEDIATE
5 rounds for time:
8 pike push-ups
8 alternating front rack lunges (65/95 lb)
8 push presses (65/95 lb)
400-m run
BEGINNER
5 rounds for time:
8 DB shoulder presses (20/35 lb)
8 alternating front rack lunges (35/45 lb)
8 push presses (35/45 lb)
300-m run
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
2 rounds:
1:00 row, bike, ski, or shuttle run
:30 mountain climbers
10 air squats
10 alternating lunges
:30 up-downs
10 deadlifts (empty barbell or PVC)
10 behind-the-neck shoulder presses
:30 burpees
SNATCH | 10:00
Setup
6 deadlifts to mid-thigh
6 deadlift-shrugs
6 muscle snatches
6 overhead squats
6 hang power snatches
6 power snatches
On a 8:00 clock:
Build to a heavy 1-rep power snatch + overhead squat
RX
10 rounds for time:
4 deadlifts (105/155 lb)
3 hang power snatches
2 overhead squats
INTERMEDIATE
10 rounds for time:
4 deadlifts (75/115 lb)
3 hang power snatches
2 overhead squats
BEGINNER
10 rounds for time:
4 deadlifts (35/45 lb)
3 hang power snatches
2 overhead squats
200-meter recovery walk
1:00 couch stretch/leg