Group Warm up
Group Mobility
Strength
15 Minutes to establish a HEAVY bench press! This is relative to the day and person… we simply need a baseline for you.
THEN
Every 5 minutes x 4 sets
8 Bent over rows
8 Dumbbell pull overs
8 Db hammer curls
8 Push press
WOD ( Workout of the Day )
Row 2,000m for time
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
*We can scale the workout to your ability level!
Group Warm up
Group Mobility
Strength
Every 2:30 x 5
12 Seated dumbbell strict press + 5 Tall box jumps
WOD ( Workout of the Day )
15 minute AMRAP
100 Double unders
20 Plate ground to overhead – 45/25lbs
20 Burpees
Group Warm up
Group Mobility
WOD ( Workout of the Day )
Every 2 minutes, for 30 minutes – 3 sets.
1.) 22/18 calorie row
2.) 30 Wall balls
3.) 1:00 sled push for distance *Score
50ft out + 50ft back = 2 reps…
4.) 24 Dumbbell hang clean + jerk – 12 each arm. 50/35lbs
5.) 1 minute hollow hold *accumulate if needed!
Group Warm up
Group Mobility
Strength
Every 2 minutes x 6 sets
8 Dumbbell box step ups per leg – 16 total
24/20″ 35/20lbs
WOD ( Workout of the Day )
AMRAP x 20
Run 400m
20/15 Calorie bike
30 American kettlebell swings – 53/35lbs
Group Warm up
Group Mobility
Strength
Every 2 minutes x 5 sets *Building in weight!
4 Bench press
WOD ( Workout of the Day )
24 minute EMOM
1.) 15 Bench press Rx 135/95 Lv.2 95/65
2.) 10 Pull ups
3.) 50 double unders
4.) Rest
Cash out: Not for time!
10-1 dips / Push ups
Group Warm up
Group Mobility
Strength
Every 3 minutes x 4 sets
Deadlifts – 10,8,6,4
*Increase 10-30lbs every set!
WOD ( Workout of the Day )
4 rounds for total time
15 Burpees
250m row
100m Run
REST 3 MINUTES
*Each round is an all out effort!
9:00am workout
For time:
100 Pull ups
100 Push ups
100 Calorie row
100 Squats
10:00am workout
EMOM x 20 minutes
1.) 15/12 Calorie Bike
2.) 20 Russian kettlebell swings – 53/35lbs
3.) 12 Box jumps – 24/20″
4.) Rest
Group Warm up
Group Mobility
Strength
EMOM x 10
2 Power cleans *Building in weight!
WOD ( Workout of the Day )
For time:
50-40-30-20-10
Double unders
Sit ups
*After each set 5 power cleans
Rx 205/125lbs
Lv.2 185/105lbs
Lv.3 135/95lbs
Group Warm up
Group Mobility
WOD ( Workout of the Day )
0:00 – 15:00 For time
400m Run into….
20/16/12/8/4 Rx hspu Lv.2 shoulder to overhead 95/65lbs
2/2/2/2/2 Rx Rope climbs
15:00 – 27:00 For time
400m Run into…
3 Rounds of:
10 Alternating dumbbell snatch – 50/35lbs
10 Burpees over the dumbbell
27:00 – 37:00 For Time
400m run into….
21-15-9
Slam balls – 40/20lbs
Calorie machine
