A
Couch Stretch
— 3 min/side
B
2 Rounds
— Jog 200 meters
— 6 Single Leg Box Step Up/Leg
— :20 sec Handstand Hold
For Time:
— 20 Hang Squat Clean (135/95)
— 30 T2B
— 15 Hang Squat Clean (135/95)
— 20 T2B
— 10 Hang Squat Clean (135/95)
— 10 T2B
Goal: Sub 11 min
A
Single Leg Glute Bridge
— 2 x 15/leg
B
Roll/Smash Quads and Calves
— 2 min/side
A
Banded Tricep Stretch
— 1 min/side
B
Easy 7 min AMRAP
— 5 Bar Hanging Hip Touch
— 10 Barbell Press in Split Stance
— 10 Cal Row
Single Arm Dumbbell Press (2×15/arm)
Single Arm Dumbbell Row (2×10/arm)
3 Rounds
— 10 Lateral Raise
— 10 45 Degree Raise
— 10 Front Raise
2 Rounds
— Jog 200 meters
— 5 low ring transition
— 5 Jumping Ring Dip
— 10 Banded Good Morning
4 Rounds
— 7 Ring Muscle Up
— 14 Anchored MedBall Sit Up
— 400m Run
Goal: Sub 15 min
A
Roll/Mash Upper Back and Lats
— 2 min each
B
Accumulate 50 of each
— Band Pull Apart
— Band Face Pull
Easy 7 min AMRAP
— 5 Inchworm w/ Push Up
— 10 Lateral Lunge
— 5 Bar Hanging Hip Touch
— 10 Push Up
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
Roll/Smash Quads and Calves
— 2 min each
Jog 400m
2 Minutes Bear Crawl Tag
(10 Jumping Lunge Penalty)
With a Partner:
15 Minute AMRAP
One Partner does Shuttle Run x2
One Partner Does:
5 Tuck Jump Burpees
10 Wall Balls
1 Minute Rest in Wall Sit
10 Minute AMRAP
One Partner does 200m Run
One Partner does Max Rep Alternating Dumbbell Snatch
1 Minute Rest in Plank
One Partner does 400m Run
One Partner does Max Rep Russian Twist
THE WALK AROUND
Banded Hamstring stretch (2 Minutes/Side)
Roll out Glutes: 2 Minutes
2 Rounds
— 3 Way Hip Stretch x 1/side
— 5 Kang Squat
— 5 Sots Press
— 10 Cal Row
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance Without a Dip
5. Snatch Balance With a Dip
x2
AMRAP 9 min
— 9 Wall Ball (20/14)
— 3 Squat Snatch (135/105)
Goal: Just get it done
01
V-Up
— 3 x 15
02
Barbell Good Morning
— 3 x 15
3 Rounds
— 10 Lateral Lunge
— 5 Roll Over V-Sit
— 10 Box Step Up
— 10 Cal Row
01
Couch Stretch
— 3 min/side
02
Pigeon Stretch
— 2 min/side
01
Rope/Row/Run 5 min
02
3 Rounds
— Burgener Clean x 2
— 25′ Walking Lunge
— 5 Pull Up
3 Rounds
— 21 Box Jump Over (24/20)
— 15 Front Squat (135/115)
— 9 Bar Muscle Up
Goal: Sub 12 min
01
Easy Row/Rope till the clock hits 20 min
02
Banded Abmat Sit Up
— 3 x 20
03
Roll/Smash Calves
— 2 min/side
2 Rounds
— 10 Hip Bridge
— 3 Kip Swing + 1 Pull Up + 3 Kip Swing
— 10 Reverse Grip BB Press
— 10 Cal Row
EMOM 33 min
— Min 1: Row 12/9 Cal
— Min 2: 1 Round of “Cindy” (5 pull up, 10 push up, 15 squat)
— Min 3: 1 Round “D.T.” (115/75) (12 Deadlift, 9 Hang Power Clean, 6 Push Jerk)
Goal: Completion
Roll Smash Upper Back and Pecs
— 2 min/side
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5# plate)
1×10 of Each: Lateral/45/Front Raise (5# plate)
3 Rounds
— 100 Meter Jog
— 10 Banded Press
— 10 Band Good Morning
— 50 Singles
21-15-9
— Strict HSPU
— Run 200 meters
— Double Under x 3
Goal: Sub 11 min
01
Suitcase Carry
— 3 x 50’/arm
— Rest as needed between sets
use heavy loading but you should be able to do the walk unbroken
02
Weighted Anchored Sit Up
— 3 x 20