6/27/17

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