2 Rounds:
50ft lunge
30 supermans
20 stepups
4 Rounds:
50ft OH walking lunge
15 Toes to bar
2 Rounds
Row 250m
50 Mountain Climbers
Max Effort 2k Row
21-15-9
Ring Dips
Burpee Box Jump Overs 24″/20″
2 Rounds:
100m run
20 mountain climbers
10 sit-ups
30 seconds of work/30 seconds of rest:
Wall climbs
Box jumps
Wall balls
Jump rope
3 rounds
2 Rounds
:30 Banded Glute Bridge Hold
5 Burpee Broad Jumps
20 Monster Walks
Every 2 minutes
3 Rounds
Run 400m
50 Situps
2 Rounds:
6 Turkish get-ups
15 calorie row
30 single unders
For time:
10 chest to bar pull ups
20 toes to bar
30 deadlifts (medium weight)
100 double unders
30 box jumps
20 burpess
10 cleans (heavy- same as deadlift weight)
30 wallball squats to wallball
20 Run
25 push-ups
Squat to wall ball
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
2 Rounds
10 Turkish Getups
20 Calorie Row
30 Double Unders
7 AMRAP
50 Double Unders
10 Deadlift 185lbs/125lbs
Rest 5 minutes
7 AMRAP
15 KB Swings 53lbs/35lbs
50 Double Unders
No evening class. Class at 10am to honor our heros.
For time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
Partition the pull-ups, push-ups, and squats as needed. 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.
Scale 1:
800m run
50 pullups or 100 ring rows
100 pushups
200 air squats
800m run
Scale 2:
400m run
25 pullups or 50 ring rows
50 pushups
100 air squats
400m run
5 Rounds
12 Shoulder to Overhead 135lbs/95lbs
9 Toes to Bar
6 Burpee Over Box 24″/20″
Run 400m
2 Rounds
50 Mountain Climbers
20 KB Swings
:30 Side Plank
20 AMRAP
100ft Bear Crawl
200m Farmers Carry 53lbs/35lbs
RX+ = 25ft Handstand Walk and 70lb/53lb KB