Strength/Skill Every 2 minutes on the minute for 10 minutes Run 200* *Warm up well and run at a pace that your post-Murph legs will tolerate. In other words, this is a recovery drill. Then 5 rounds for time of: 10 Overhead Squats 95/65 10 Bar Facing Burpees Buyout 5 x 8 Straight Leg GHD.…
Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. Pull-ups and push can also be scaled or modified. In other words, there will be a version of this workout that is appropriate for your personal fitness level. The gym will open at 8:30 am with the wod starting at 9:00…
With a partner for time:
5 Rounds
10 Alternating Dumbbell Snatch 50/35
20 Burpees
Then
4 Rounds
20 Box Jumps 24/20
40 Pull Ups
Then
3 Rounds
Row Calories 30/25
60 Wall Balls 20/14
35 Minute Time Cap
Strength Russian Kettlebell Swings 10×10 Absolutely as heavy as possible. Yes, same as last week again. Let’s get really good at these Then Marston Complete as many rounds as possible in 20 mins of: 1 Deadlift, 405/285 lbs* 10 Toes-to-bars 15 Bar Facing Burpees *Do not exceed 90% of 1RM Special Warfare Operator 1st Class…
Strength/Skill Every minute on the minute for 10 minutes alternating between 3 Power Snatch @ 75% 20 Split Jumps Then 4 Rounds for time of: Run 400m 50 Double Unders 20 Box Jumps 24/20 20-minute time limit Buyout Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest…
Strength/Skill
Every minute on the minute for 10 minutes alternating between
3 Power Snatch @ 75%
20 Split Jumps
Then
4 Rounds for time of:
Run 400m
50 Double Unders
15 Hang Power Cleans 115/75
Absolute 20-minute time limit
Buyout
Go for a run and make it long.
Strength Bench Press 5 x 3 Work up to 3 rep max Then Tabata Barbell Deadlift 185/135 Hang Power Clean 135/95 Front Squat 85/65 Push Press 65/45 Complete all 8 Tabata rounds of one exercise before rotating to the next in the same fashion as Tababa something else. Work in groups of 4 and start…
Strength/Skill Every minute on the minute for 10 minutes alternating between 3 Squat Clean and Jerk @ 70-80%* 10 Bar Facing Burpees *Jerk after every clean and no touch and go Then 4 rounds for time of: 20 Thrusters, 75/55 lbs* 20 Toes-to-bars *yes these are light and meant to be. We need to learn…
Strength
Squat
5 x 3
Work up to 3 rep max
Then
15-12-9-6-3 reps, for time of:
Dumbbell Hang Squat Clean & Jerk, 50/35 lbs*
Burpees
*Use double dumbbells.
Scaled options include lighter dumbbells or one dumbbell at Rx weight.
Buyout
4 x 10 Straight Leg GHD
Working alone or in teams of 2 or 3 vest optional. 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Russian Kettlebell Swings 32/24 10 Burpees 10 Meter Bear Crawl 10 Burpees 20 Russian Kettlebell Swings 32/24 10 Burpees 30 Lunges (alternating legs) 10 Burpees 40 Sit-Ups 10…
