20 Pull-Ups
40 Front Squats
20 Pull-Ups
40 Shoulder to Overhead
20 Pull-Ups
40 Thrusters
20 Pull-Ups
40 Shoulder to Overhead
20 Pull-Ups
40 Front Squats
20 Pull-Ups
95/65
Amanda .25
9-7-5-3-1
Ring Muscle Ups
Squat Snatch 135/95
9-7-5-3-1
x2 Ring Dips
Squat Snatch 95/65
Warmup (Cap at 15)
10 Rounds of:
100m Run
10 Double Unders (3x singles)
10 KB Strict Press-Right Arm
10 KB Strict Press-Left Arm
Core (5)
Class Choice
CIRCUIT #1 (WB) (5)
– 30 seconds each, 2x through
Wall Balls
Butt to Ball Squats
Burpees
V Ups
— Then Run 100m —
CIRCUIT #2 (Bodyweight) (5)
– 30 seconds each, 2x through
Push Ups
Squat Jumps
Crossbody Mountain Climbers
Knees to Elbows
— Then Run 200m —
CIRCUIT #3 (KB) (5)
– 30 seconds each, 2x through
Goblet Squats
Strict Press
Jumping Lunges
Russian KB Swing
— Run 250m —
CIRCUIT #4 (Box) (5)
– 30 seconds each, 2x through
Dips
Low Fast Box Jumps (20)
Jump Over Box
Burpee Box Jumps 924/20)
— Then Run 500m —
CIRCUIT #5 (Sprints) (5)
50m Spring
100m Sprint
200m Sprint
500m As Fast as Possible
200ft One-Armed Overhead Dumbbell Walking Lunge
50 One-Armed Devil Presses
Each time you break on the lunge, 5 burpees over the Dumbbell
3 Rounds
45 Box Jumps 24/20
35 Abmat Sit-Ups
25 Kettlebell Swings 53/35
Warmup (10)
5 Rounds of:
25 Squats
25m Sprint
25 Mountain Climbers (1+1=2)
25m Sprints
Core (8)
Coaches Choice
Tabata Style (2x)
FOR TIME #1 (13)
25 Cals On Rower
25 Burpees
25 Box Jumps (24/20)
25 Burpees
25 Cals on Rower
FOR TIME #2 (18)
3 Rounds of:
250m Run
25 Bench Donkeys
25 TRX Atomic Push Ups
25 Slam Balls
FOR TIME FINISHER (15)
25 Pull Ups (bands ok, kip ok, not both)
100m Sprint
25 Pull Ups
100m Sprint
25 Pull Ups
100m Sprint
30 cal row
30 C&J 135
30 cal row
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
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
Warmup (12)
– w/ Partner
10 Rounds
P1 – Run 150m
P2 – Hold either plank or hollow hold
Rotate each round
Core (6)
Coaches Choice
F.I.T. Test (5)
– w/ Partner
4 Minutes ME of:
Barbell Back Squats*
* Partner holds bottom squat while other partner works
– 1 barbell per team
PARTNER AMRAP #1 (12)
– 10 minutes
– Rotate every 2 minutes
– Don’t work same exercise as partner
SA KB Thrusters
TRX Knee Tucks
SA KB Snatches
Double Unders (single totals are divided by 4)
PARTNER AMRAP #2 (11)
– Partner #1 completes as many meters as possible of Lid Crawls
– Partner #2 completes 1 round of:
100m Run
10 Low Box Jumps
10 GHD Sit Ups
10 Wall Balls (20/14)
– Rotate after Partner #2 completes 1 round
