“10-Station Team” (30 Minutes)
In teams of two complete these 10 stations for AMRAP:
1. Assault Bike for Max. Calories
2. Push Press (95/65)
3. Toes-to-Bar/K2E/HLR
4. Goblet Squats (53/35)
5. Russian KB Swings (53/35)
6. Double-Unders/SU/JJ
7. Push-Ups
8. Wallballs (20/14)
9. AbMat Sit-Ups
10. Box Jumps (24/20)
Take 15 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees
Rest 2 minutes between sets, and complete a total of five sets.
Rx Loading = 135/95 lbs.
Take 10-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift
If you lose positioning or mechanics, your set is over.
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 X BW/1 X BW)
Pull-Ups
Push-Ups
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds
Four rounds for time of:
5 Dumbbell Complexes*
10 Toes to Bar
One rep of the Dumbbell Complex =
Left Arm Row
Right Arm Row
Pushup
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps
Three sets of:
Push Press x 5 reps
Rest 90 seconds
Weighted Pull-Ups x 5 reps @ 2110
Rest 90 seconds
For time:
10 Wallballs (20/14 lbs to 10′ or 9′ Target)
1 Ring Dip
9 Wallballs
2 Ring Dips
8 Wallballs
3 Ring Dips
7 Wallballs
4 Ring Dips
6 Wallballs
5 Ring Dips
5 Wallballs
6 Ring Dips
4 Wallballs
7 Ring Dips
3 Wallballs
8 Ring Dips
2 Wallballs
9 Ring Dips
1 Wallball
10 Ring Dips
With a partner, for time – partition workload any way: (18 Minute Time-Cap)
20 C2B Pullups
40 Clean & Jerks, 135/85lb
60 Alternating Stationary DB Weighted Lunges (45/25)
Accumulate 200 Double-Unders
60 Alternating Stationary Weighted Lunges (45/25)
40 Clean & Jerks, 135/85lb
20 C2B Pullups
With any remaining time, perform Max Ring and/or Bar Muscle ups to deduct seconds from your final score (1 Ms Up: – 1 Second).
Score = Total Time.
Rx+ = Bar MU instead of C2B Pullups and only Ring Muscle Ups to deduct time.
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
As a team, complete MURPH!
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
As a team, complete Murph!
Four sets of:
Snatch x 1.1.1
(rest 5 seconds between singles)
Rest (add weight if desired)
Four rounds for time of:
10 Hang Squat Snatches (95/65 lbs)
20 Box Jump-Overs (24″/20″)
Rx+=
10 Hang Squat Snatches (115/75 lbs)
20 Box Jump-Overs (24″/20″)
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