Every 2 minutes, for 12 minutes (6 sets) of:
Pause Front Squat x 1 rep @ 5 second pause
Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 300/250 Meters
Squat Cleans (135/95 lbs)
First:
Walk: 5 minutes
Second:
Perform 3 rounds of:
Jog :30 seconds
10 Hip Swings Front/Back (each leg)
10 Hip Swings Side to Side
10 Air Squats
Third:
Perform 1 round of:
10 Straight arm banded pull down
5 Strict Pullups + 1 SMALL set of Kipping Pullups
10 Hand Release Pushups
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
In Teams of 3, For Time:
100 Deadlifts (115/85)
400 Meter Sandbag Run
80 Hang Power Cleans (115/85)
400 Meter Sandbag Run
60 Front Squats (115/85)
400 Meter Sandbag Run
40 Push Jerks (115/85)
400 Meter Sandbag Run
20 Clusters (115/85)
**24 Minute Time Cap**
Deadlift x 15 reps @ 2011
Rest :20 seconds
Handstand Push-Ups x Max Reps (unbroken)
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest :20 seconds
Handstand Push-Ups x Max Reps (unbroken)
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest :20 seconds
Handstand Push-Ups x Max Reps (unbroken)
*Score is total reps of HSPU completed.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Power Snatches (95/65 lbs)
10 Push Press (95/65 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Rx + = (115/85)
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4 reps
*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 80%
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (50/35)
20 Wallballs (20/14)
Five sets of:
Bench Press x 4 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
Three rounds for time of:
400 Meter Run
20 Toes to Bar
20 Ring Dips
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk
Build over the course of the 8 sets to today’s heavy.
For Time:
30 Clean and Jerks, 135# / 95#
In teams of four, complete as many rounds as possible in 24 minutes of:
(1) 15 Burpees
(2) 20 Wallballs
(3) 25 Anchored Sit-Ups
(4) Rest Station (DB OH Hold) (25/15)
Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move on.
**The teammate at the rest station must hold two dumbbells fully extended overhead for others to be accumulating reps.
Every 2 minutes, for 12 minutes (6 sets) of:
Pause Front Squat x 2 reps @ 32X1
Build over the course of the 6 sets to today’s heavy double.
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=115 lbs, Women=75 lbs)
***Do not count burpees completed as scored reps***
Every 3 minutes, for 15 minutes (5 sets):
Snatch x 1.1.1
(rest 7-10 seconds between singles)
Two sets for max reps/calories of:
2 Minutes of Assault Bike
Rest :30 seconds
2 Minutes of Single-Arm Dumbbell Clean & Jerk (50/35…MUST switch arms exactly every 10 reps)
Rest :30 seconds
2 Minutes of Rowing
Rest :30 seconds
*Add all Reps together for scoring.
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