FridayWarm-upUpper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsWorkout Prep3 sets (Build in weight) 3 Chest to Bar 2 Box Jump...
ThursdayWarm-up10 min AMRAP 200 Meter Run 5 dynamic squat stretch 5 sit-ups (focus on leg extension when sitting up) 5 Deadlifts (empty bar - build across) Workout Prep1 round (with partner) 5 Deadlifts each (add first weight) 5 Toes to Bar MetconMetcon (Time)Teams of 2 80 Deadlifts (135/95) 80 Weighted Sit Ups...
WednesdayWarm-up3 Rounds 1 round of rowling (Max 5 penalty burpees) 3 Inch Worms + Seal pose 30 single unders 5 Power Snatch (empty bar - build across) 2 sets (empty bar) 5 Snatch Grip Deadlifts 5 Snatch Grip High Pulls 5 Muscle Snatch 5 Hang Power Snatch 5 Power Snatch - into - Build up to opening...
TuesdayWarm-upBench Press Warm Up400 Meter Run into AMRAP 6 of 10 Pass Thrus 10 Banded Facepull-aparts 10 Banded Pull-aparts 10 Thoracic Rotations (5 each side) Then: 5 Inch Worm with Push Up 10 Pec Rolls (5 per side)Workout Prep Workout Prep** 2 sets (add weight to each set) 3 Bench Press 6 Ab Mat...
MondayMetconMetcon7:00 max distance run ( or row or bike if you have that equipment) Rest 2:00 B. 50 KBS 53/35 40 KB SDHP 30 goblet squats 25 KBS 20 KB SDHP 15 goblet squats Rest 2:00 C. 7:00 to meet or exceed the distance from A...
FridayWarm-upMovement Prep/Activation and Increasing Heart Rate** 200 Meter Run 250 Meter Row 10 Cal BikeWorkout Prep @Workout Pace - 20 Sec. Row 5 Burpees 20 sec. bike MetconMetcon (Calories)15 min AMRAP 2-4-6-8-10… Row (calories) Burpees Bike (calories) **score is combined caloriesWeightliftingStrength Prep** 2 sets (Empty Bar) 1 Clean Deadlift 1 Hang Power Clean 1 Front Squat 1 Jerk Dip 1...
ThursdayWarm-up10 min AMRAP 30 single unders (focus arms close to the body and movement in wrists) 10 sec BarbellOverhead Hold 5 Shoulder to Overhead 5 Muscle Clean MetconMetcon (Time)Teams of 2 For Time: 300 Double Unders 60 HSPU 30 Power Cleans (205/133) 60 HSPU 300 Double UndersWeightliftingClean and Jerk (Weight)Power clean + Push Jerk: - Build...
WednesdayWarm-upUpper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsWeightlifting Strength Prep** 2 sets (empty bar) 5 Snatch Grip Deadlifts 5 Snatch Grip...
TuesdayWarm-up10 min AMRAP 30 sec Assault bike easy 25 sec Assault bike moderate 5 sec Assault bike Hard 5 dynamic squat stretch 5 wall balls (lightweight - focus on cycling arms and breathing) 5 alt. V-ups (each side)MetconMount Rushmore (Time)For Time: 30/24 Calorie Assault Bike -into- 42-30-18 Wall Balls (30/20) Toes to Bar -into- 30/24 Calorie Assault Bike Time...
MondayMetconIn 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...