500m Row
3 Rounds:
20 Jumping Jacks
15 Mountain Climbers
10 Box Step-Ups (24/20)
5 Inch Worms with 1 Push-Up
Find 10RM, 10 reps@-5% of 10RM, 10 reps@-10% of 10RM
For Time:
40-30-20-10
– Back Rack Barbell Alternating Lunges (45/35)
– V-Ups
– Back Rack Barbell Box Step-Ups (45/35)(20″ box for all)
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Find 5RM, 5 reps@-5% of 5RM, 5 reps@-10% of 5RM
For Time:
100 Burpees
* Every minute on the minute perform 5 Front Squats (95/65). Start with 5 front squats.
200 Meter Run
Quad Stretch
Knee to Chest
Soldier Kicks
Side Lunge
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Find 10RM, 10 reps@-5% of 10RM, 10 reps@-10% of 10RM
15min AMRAP:
30 DU*
20 Wall Balls (20/14)
1 Rope Climb
Scale: 2x Single Unders
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
Find 10RM, 10 reps@-5% of 10RM, 10 reps@-10% of 10RM
For Time:
5 Clean and Jerk (155/110)
50 Push-ups
5 Clean and Jerks
50 Sit-ups
5 Clean and Jerks
50 Air Squats
5 Clean and Jerks
50 Pull-ups
5 Clean and Jerks
Time Cap: 18min
Line Drills (Down and Back):
High Knees
Butt Kickers
Toy Soldiers
Quad Stretch
Hip Openers (Knee to Chest then Rotate Out)
Super Mario
Side Shuffle
Karaoke
Bear Crawl Down / Duck Walk Back
Burpee Broad Jump (Down Only)
WU: 10 – 10 – 8 – 5
WS: 1 – 1 – 1 – 1 – 1
Every 3min x 5 Rounds
7 Jerks (95/65)
7 American KBS (55/35)
7 Wall Balls (20/14)
7 HSPU*
* Scale: Pike Push-Ups or seated dB Strict Press.
**Add 1 rep to each movement. So round 2 would be 8 of everything…Then 9…And so on.
Once you can’t finish within a round, the 10 set for example, go back to the 7s immediately and finish.
3 Rounds:
200m Run
10 Lunges /w Twist (Holding Med-Ball)
10 Med Ball Cleans
10 Wall-Balls
WU: 20 – 10 – 8 – 5
WS: 1 – 1 – 1 – 1 – 1
5 RFT:
200m Run
10 RDL (155/110)
20 Bulgarian Split Squats (10 per leg, on a box or bench)
500m Row
3 Rounds:
20 Jumping Jacks
15 Mountain Climbers
10 Box Step-Ups (24/20)
5 Inch Worms with 1 Push-Up
WU: 10 – 10 – 8 – 5
WS: 1 – 1 – 1 – 1 – 1
For Time:
50 AbMat Sit-Ups
40 Box Jumps (24/20)
30 Burpees
20 Ring Dips
30 Burpees
40 Box Jumps
50 AbMat Sit-Ups
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
WU: 10 – 10 – 8 – 5
WS: 1 – 1 – 1 – 1 – 1
10min AMRAP (Climbing Ladder):
30 DU*
3 Push Press (115/80)
30 DU
6 Push Press
30 DU
9 Push Press
….
* Scale: 2X Single Unders
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
3 Rounds:
200m Run
10 Lunges /w Twist (Holding Med-Ball)
10 Med Ball Cleans
10 Wall-Balls
3×3 @ 75%
2×2 @ 80%
200m Run Buy-In
—
21 SDHP (75/45)
21 Hang Power Snatch (75/45)
21 Lateral Burpees
15 SDHP (95/65)
15 Hang Power Snatch (95/65)
15 Lateral Burpees
9 SDHP (115/85)
9 Hang Power Snatch (115/85)
9 Lateral Burpees
—
200m Run Cash-Out
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