| 3 Sets | |
| 1-arm bottoms up KB press, 8 each arm | |
| 1-arm upright row, 10 each arm | |
| EMOTM 16 | |
| Snatch | |
| 5 sets @ 70% | |
| 5 sets @ 75% | |
| 6 sets to build to a heavy single for the day | |
5/29/17
“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.
5/26/17
| Back Squat | ||
| 5 x 5 @ 80% | ||
| Every 4 minutes for 4 rounds | ||
| Run 400m | ||
| 1 unbroken set of muscle ups | ||
5/25/17
| Shoulder Press |
| 10-8-6-4-2 |
| Increase weight by feel |
| AMRAP 14 |
| In Teams of 2 or 3 |
| 2, 4, 6, 8, 10, etc… |
| KBS (70/53) |
| Burpee box jump overs |
5/24/17
| Deadlift | |
| 7-5-3 Waves | |
| 73%, 78%,83% | |
| 75%, 80%,85% | |
| 4 Sets | |
| Leg circle progression x 5 each direction | |
| Waitor Squats x 10, each side | |
5/23/17
| 4 Sets | |
| 1-arm DB Press, each arm x 6 | |
| DB horizontal row, each arm x 8 | |
| 2 RFT | |
| 100 Double Unders | |
| 3 Sets | |
| 8 Power Snatch (115/75) | |
| 12 Pull Ups | |
5/22/17
| Not for Time | |
| 10 Rounds | |
| 3 Squat Cleans + 100m Sled Pull | |
| Rest as needed between sets |
5/19/17
| Back Squat | |
| 1 x 8 @ 78% | |
| 4 x 6 @ 78% | |
| For Time: | |
| 30 CAL Bike | |
| 30 Pull Ups | |
| 30 Burpees | |
5/18/17
| 3 Sets | |
| Max reps shoulder press + 3 Push Press | |
| All sets at 65% of press max | |
| EMOTM 12 | |
| 1. 12 Cal Row | |
| 2. 12 Wallballs (30/20) | |
| 3. 12 Box Jumps | |
5/17/17
| Deadlift | |
| 7-5-3 Waves | |
| 70%, 75%, 80% | |
| 73%, 78%, 83% | |
| 4 Sets Not for time | |
| 8 Waitor Squats, each side | |
| 8 Candlesticks | |
5/16/17
| EMOTM 10 |
| Odd: 2-5 Strict Pull Ups |
| Even: 2-5 Strict HSPU |
| AMRAP 20 |
| Thruster Ladder |
| 400m Run |
| 5 thrusters @ 75/55 |
| 4 thrusters @ 95/65 |
| 3 thrusters @ 115/75 |
| 2 thrusters @ 135/95 |
| 1 thruster @ 155/105 |
5/15/17
| PC + HC + FS | |
| 1+2+3 | |
| Waves at: | |
| 65%, 70%, 75% | |
| 70%, 75%, 80% | |
| AMRAP 10 | |
| 40 Double Unders | |
| 20 TTB | |
| 10 Sumo Deadlift High Pull (95/65) | |
| 5 Muscle Ups | |
5/12/17
| Back Squat | |
| 2 x 8 @ 75% | |
| 2 x 6 @ 78% | |
| 1/2 Nate | |
| AMRAP 10 | |
| 2 Muscle Ups | |
| 4 HSPU | |
| 8 KBS (70/53) | |
5/11/17
| Bench Press |
| 5 x 5, increasing load |
| In Teams of 2 or 3 |
| 6 Rounds of 15 Cal Bike |
| One person working at a time |
| Rest 3 minutes |
| 6 Rounds of 15 Cal Row |
| One person working at a time |
5/10/17
| Deadlift | |
| Build up to a 5RM | |
| then do: 3 x 3 @ 5RM weight | |
| 4 sets, Not for time | |
| Leg Circle Progression x 5 each direction | |
| Box Step Ups x 5 each leg | |
5/9/17
| 3 Sets | |
| 8 1-arm DB Press, each arm | |
| 8 Supinated barbell row (2x press weight) | |
| 100 Double Unders | |
| 100 Sit Ups | |
| 80 Double Unders | |
| 80 Air Squats | |
| 60 Double Unders | |
| 60 Push Ups | |
| 40 Double Unders | |
| 40 Walking Lunges | |
| 20 Double Unders | |
| 20 Burpees | |
5/8/17
| Every 2 Minutes | |
| Clean + Front Squat | |
| 3 Sets of 2 + 2 | |
| 3 Sets of 2 +1 | |
| Start at 70% and build to a heavy set | |
| 3 RFT | |
| 250m Run | |
| 25 Pull Ups | |
| 25 Wallballs | |
| Time Cap: 15 mins | |
5/5/17
| Back Squat | |
| 2 x 8 @ 70% | |
| 2 x 8 @ 75% | |
| For Time: | |
| 4 Rounds | |
| 250m Run | |
| 6 Bar muscle ups | |
| 12 KBS (70/53) | |
5/4/17
| Shoulder Press |
| Build up to a 5RM |
| then; 3 x 3 at same weight |
| 8 Minute Tabata |
| Alternate rounds between |
| Double Unders |
| Sit Ups |
5/3/17
| Deadlift | |
| 9-7-5-3-3-3 | |
| Build up to a heavy triple | |
| 3 Rounds, not for time | |
| 10 Cossack Squats | |
| 10 Candlesticks | |
5/2/17
| 10 Sets, Not for Time | |
| 5 Strict Pull Ups | |
| 5 Strict HSPU | |
| For Time | |
| 10-9-8-7-6-5-4-3-2-1 | |
| Overhead Squats (115/75) | |
| Box Jumps | |
5/1/17
| Every 2 minutes for 6 sets | |
| Clean + Front Squat + Hang Clean | |
| 1 + 3 + 1 | |
| Work between 70%-80% of clean | |
| AMRAP 12 | |
| 8 DB Snatches | |
| 24 Double Unders | |
| 100m Run | |
4/28/17
| Back Squat | ||
| 3 x 8 | ||
| AMRAP 10 | ||
| 20 Russian KBS (70/53) | ||
| 15 Deadlifts (205/135) | ||
| 10 Box Jumps (30/24) | ||
4/27/17
| 4 Sets | |
| Shoulder Press + Push Press | |
| 3 + 5 @ 75% – 80% | |
| 7 RFT | |
| 7 Power Snatches (115/75) | |
| 7 Bar Facing Burpees | |
4/26/17
| Build up to a 8RM | |
| then do 2 x 5 @ 8RM weight | |
| 3 Rounds, not for time | |
| 100m Sled drag (90/60) | |
| 30 Russian Twists | |
| 6-8 Ring Muscle Ups | |
4/25/17
| 3 Sets | |
| 1-arm DB press, each arm x 8 | |
| DB horizontal row, each arm x 10 | |
| For Time: | |
| 500m Row | |
| 1 minute rest, then: | |
| 3 Rounds | |
| 400m Run | |
| 30 Double Unders | |
| 20 Walking Lunges | |
4/24/17
| Every 2 minutes for 5 sets | |
| 3-Position Clean + 2 Front Squats | |
| 70% – 75% of Clean max | |
| AGOQ Workout 3 | |
| 21-15-9 | |
|
Shoulder-to-Overhead (135/95)
Chest to Bar Pull Ups
|
|
4/21/17
| Back Squat | |
| 4 x 12 | |
| 5 RFT | |
| 3 Bar Muscle Ups | |
| 6 Thrusters (135/95) | |
4/20/17
| DB Bench Press |
| 4 x 10 |
| EMOTM 16 |
| 1. 12/10 Cal Row |
| 2. 15 Pull Ups |
| 3. 12/10 Cal Bike |
| 4. Rest |
4/19/17
| Every 3 minutes for 15 minutes | |
| 6 Deadlifts | |
| 3 Rounds, Not For Time | |
| 250m Run | |
| 20 Step Ups (10/side) | |
| 40 Sit ups | |