Sunday, May 28, 2017

Monday 170529

Brenton


5 rounds for time of: Bear Crawl, 100 ft
Standing Broad Jump, 100 ft
Do three Burpees after every five broad-jumps.


If you've got a twenty pound vest or body armor, wear it.

Thursday, May 25, 2017

Friday 170526

Murph 

For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

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.

Wednesday, May 24, 2017

Thursday 170525

For time:
20 Hang Power Cleans, 155/105 lbs
20 Hang Power Cleans, 185/135 lbs

20 Hang Power Cleans, 205/155 lbs

Tuesday, May 23, 2017

Wednesday 170524

Push Jerk 1x5 at 75% 1RM
Push Jerk 1x3 at 85% 1RM
Push Jerk 1x1 at 90% 1RM

Rest as needed between sets.

--then--

Every 1 min for 21 mins, alternating between:
7 Press, 95/65 lbs
40 Double Unders

25 AbMat Sit-ups

Monday, May 22, 2017

Tuesday 170523

Complete as many rounds as possible in 15 mins of:
Row, 250 m
1 Rope Climb
5 Handstand Push-ups

15 Kettlebell Swings, 1.5/1 lbs

Sunday, May 21, 2017

Monday 170522

Front Squat 1x5 at 60% 1RM
Front Squat 1x5 at 65% 1RM
Front Squat 1x5 at 70% 1RM
Front Squat 1x5 at 70% 1RM

Rest as needed between sets.

--then--

2 rounds for time of:
30 Walking Lunges
15 GHD Sit-ups
Rest 1 min
30 Pistols
15 GHD Sit-ups

Rest 1 min

Thursday, May 18, 2017

Friday 170519

Back Squat 10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets

--then--

With a continuously running clock perform:
1 Bear Complex, 45/35 lbs, 1 Burpee and 1 Jumping Alternating Lunge in the first 1 min
2 Bear Complexes, 45/35 lbs, 2 Burpees and 2 Jumping Alternating Lunges in the second 1 min
3 Bear Complexes, 45/35 lbs, 3 Burpees and 3 Jumping Alternating Lunges in the third 1 min
...

Continuing this for as long as you are able. Once you are no longer able to complete the set start over until 15 minutes is complete. Credit to EMOM of the day for this.

Wednesday, May 17, 2017

Thursday 170518

Handstand Hold 3x Max Hold

Rest as needed between efforts.

--then--

Complete as many rounds as possible in 10 mins of:
5 Toes-to-bars
10 Deadlifts, 155/115 lbs

15 AbMat Sit-ups

Tuesday, May 16, 2017

Wednesday 170517

For time:
4 rounds of:
10 Box Jumps, 24/20 in
2 Squat Snatches, 75% 1RM
-- then --
4 rounds of:
10 Box Jump Overs, 24/20 in
2 Squat Snatches, 75% 1RM
-- then --
4 rounds of:
10 Burpee Box Jump Overs, 24/20 in

2 Squat Snatches, 75% 1RM

Monday, May 15, 2017

Tuesday 170516

10 rounds, each round for time, of:
Row, 250 m
Run, 200 m


Rest 1 min between each round.