4 Sets | |
1-arm DB Press, each arm x 6 | |
DB horizontal row, each arm x 8 | |
3 RFT | |
400m Run | |
30 Thrusters (45/35) | |
20 Pull Ups |
6/26/17
Power Clean + Hang Clean + Front Squat | |
1 + 1 + 1 | |
Build to a heavy set. *No misses | |
AMRAP 10 | |
10 DB Snatches (50/35) | |
30 Double Unders |
6/23/17
Back Squat | ||
1 x 5 @ 87% | ||
3 x 3 @ 90% | ||
5 Sets | ||
Every 90 Seconds do: | ||
6 Power Snatches (135/95) | ||
then Max Reps Muscle Ups | ||
Rest 1 minute between rounds |
6/22/17
4 Sets | |
Max reps shoulder press + 3 Push Press | |
All sets at 80% of press max | |
4 Rounds | |
30 Cal Row @ max effort | |
Rest 5 minutes between rounds |
6/21/17
Deadlift | |
Every 3 minutes for 15 minutes | |
3 Reps increasing load | |
75%, 80%, 85%, 90%, 90%+ | |
3 Sets | |
10 Steps Ups (each leg) holding light DBs | |
10 Cossack Squats, holding a dumbbell | |
:30 second plank |
6/20/17
3 Sets | |
12 Sumo Deadlift High Pull (105/75) | |
12 Ring Dips | |
EMOTM 16 | |
1. 15/12 Cal Row | |
2. 10 HSPU | |
3. 10 DB Snatches (65/45) | |
4. 8 Burpee Pull Ups |
6/19/17
Clean + Front Squat | |
1 + 5 | |
1 + 4 | |
1 + 3 | |
1 + 2 | |
1 + 1 | |
*Build to a heavy set | |
10-9-8-7-6-5-4-3-2-1 | |
Wallballs (30/20) | |
Box Jumps |
6/16/17
Back Squat | ||
2 x 5 @ 85% | ||
2 x 3 @ 87% | ||
1 x 3 @ 90% | ||
3 RFT | ||
5 Muscle Ups | ||
10 Hang Power Cleans (135/95) | ||
15 Box Jumps |
6/15/17
3 Sets | |
Max reps shoulder press + 5 Push Press | |
All sets at 75% of press max | |
20 Minutes – steady moving | |
20 Russian KBS (53/35) | |
30 Walking Lunges | |
40 Sit Ups | |
50 Double Unders |
6/14/17
Deadlift | |
5-1-5-1-5-1-5-1 | |
5’s @ 75% – 80% | |
1’s increasing load | |
4 Sets | |
Leg circle progression x 5 each direction | |
Waitor Squats x 10, each side |
6/13/17
10 Sets, Not for Time | |
5 Strict Pull Ups | |
5 Strict HSPU | |
Every 3 minutes for 5 rounds | |
250m Sprint |
6/12/17
Every 2 minutes for 12 minutes | |
2 x Clean + Front Squat | |
Start at 75% and build to heavy set | |
Ladder 8 | |
2, 4, 6, 8, 10, 12, etc… | |
Power Clean & Jerk (95/65) | |
TTB |
6/9/17
Back Squat | ||
2 x 5 @ 83% | ||
3 x 3 @ 85% | ||
For Time | ||
21 Cal Row | ||
15 Burpee Box Jump Overs | ||
9 Muscle Ups |
6/8/17
Bench Press | |
6 x 3 | |
For Time | |
300 Double Unders | |
At the start of every minute do 10 Wallballs |
6/7/17
Deadlift | |
Every 3 minutes for 15 minutes | |
5 Reps increasing load | |
70%, 75%, 80%, 85%, 85%+ | |
4 Sets not for Time | |
12 lateral box step overs | |
10 Cossack Squats | |
8 Candlesticks |
6/6/17
4 Sets | |
1-arm DB press x 8, each arm | |
Barbell Row x 10 | |
AMRAP 15 | |
3 Power Snatches | |
1 Rope Climb | |
3 Sets at 135/95 | |
3 Sets at 155/105 | |
As many as possible at 185/125 |
6/5/17
5 Sets | |
Clean + Front Squat + Hang Clean | |
2 + 2 + 1 | |
Work between 75% – 85% of clean | |
10 RFT | |
6 Pull Ups | |
9 Push Ups | |
12 Walking Lunges | |
Time Cap: 12 Minutes |
6/2/17
Back Squat | ||
3 x 5 @ 80% | ||
2 x 5 @ 83% | ||
AMRAP 9 | ||
3 Power Cleans (205/155) | ||
6 Ring Dips | ||
9 TTB |
6/1/17
3 Sets | |
Max reps shoulder press + 5 Push Press | |
All sets at 70% of press max | |
Every 4 minutes for 4 rounds | |
30 Double Unders | |
20/15 Cal Row | |
10 Thrusters (95/65) |
5/31/17
Wednesday
Deadlift | |
Build up to a 3RM | |
then drop 10% and do 3 x 3 | |
4 Sets | |
1-arm farmer carry, 50m each arm (70/53) | |
20 Hollow body rocks |
5/30/17
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 |