Four Sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15 seconds
Strict Supinated-Grip Pull-Ups x 8 reps
Rest 2 minutes
*2 or 3 per squat rack/pullup bar.
Back Squat x 2-3 reps @ 30X1
Four sets for max reps of squat cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Max Squat Cleans (135/95 lbs)
*Work up to a “Heavy Triple” on Power Clean
Then…
Four working sets of:
Close-Grip Bench x 10
One-Arm DB Rows x 8 per side
“Go Time”
Complete max rounds in 10 minutes:
Depth Push Up to Explosive Rebound – 5 reps
Supine Ring Pull Ups – 10 reps
10 Minutes to learn Russian KB Swings and DB Push Press.
Complete 3 rounds for time of:
30 Calories Assault Bike
20 Russian KB Swings (choose your own weight)
10 DB Push Press (choose your own weight)
WARM UP:
3 Rounds of:
Down and Back on the Agility Ladder
30 sec Push ups
30 sec Line Jumps
Take 10 minutes to work on Squat and Pullup form.
AMRAP 7:
5 Air Squats or Goblet Squats
100 M. Run
5 Pullups
5 Broad Jumps
“Plank Wars”
Three sets of 6 Power Cleans:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Two sets for time of:
100 Double-Unders/150 Single Unders
30 Kettlebell Swings (53/35)
15 Pull-Ups
Rest 3 minutes
*Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.
*Time is the time it takes to complete all of the sets (including rest).
EMOM 8:
Odd: 12/10 Cal. Row
Even: 12 AbMat Situps
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
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
*This can be done individually, or in a team of up to 3.
“Live it up for the Weekend”
In teams of 3, with one person working at a time, complete:
25 Minute AMRAP of:
10 Power Snatch (95/65)
10 Burpee Box Jump-Overs (24/20)
10 Toes-to-Bar
**400 M. Run OR 500 M. Row or 24 Calorie Bike**
*Teammates 1&2 begin working on the triplet, while teammate 3 runs 200 M.
*As soon as teammate 3 returns, teammate 1 leaves to run and 2&3 work on the triplet. Teammate 2 leaves to run when 1 returns and 1&3 work on the triplet.
**One person working/one person resting/ one person running at all times. STAY IN THE SAME ORDER THE WHOLE TIME**
***HAVE A GREAT MEMORIAL WEEKEND, MURPH ON MONDAY AT 2 P.M.!***
Stop Every 100 for burpees
“Weightlifting Wednesday”
Take 10 Minutes to build to a 1-RM Clean & Jerk
(May Monthly Challenge)
THEN:
EMOMx12, Alternating:
Min 1: 10 KB Front Rack Lunges (35/26)
Min 2: 10 Deficit Pushups (plates)
Min 3: 10 DB Box Step-ups (45/25)
Min 4: 40 second Plank Hold
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
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