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TODAY'S WORKOUT

05.31.2016

5/31/2016

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WARMUP
10 AIR SQUAT

10 SDHP
10 SNATCH
10 PRESS
@PVC

LIFT
1-5x7 BSQ @ 60
2-5x2 SN DL + 1 HSN
3A-3xME PULLUPS
3B-3xME HSPU

WOD
5 RFT
5 POWER SNATCH @ 60 OF ABOVE
10 BURPEE TO TARGET

40 DOUBLE UNDERS
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05.30.2016

5/30/2016

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Picture
"Murph"
FOR TIME:
1 MILE RUN 
100 PULL-UPS
200 PUSH-UPS
300 SQUATS
1 MILE RUN

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 
​

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
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05.28.2016

5/28/2016

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WARMUP
800M RUN 
1-10 GOBLET SQUAT LADDER WITH PARTNER
1-10 BOX STEP UP LADDER WITH PARTNER (PARTNER HOLDS 1 KB OVERHEAD)

LIFT
12 MINUTES TO WORK UP TO HEAVY 3RM THRUSTER
50' SLED PUSH/PULL (ALTERNATE) AFTER EACH ATTEMPT

WOD 
PARTNER "KALSU" 
5 BURPEES AT THE TOP OF EVERY MINUTE
MAX THRUSTERS IN REST OF MINUTE (135/95)
BOTH PARTNERS BURPEE, ALTERNATE MINUTES TO COMPLETE THRUSTERS
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05.27.2016

5/27/2016

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WARMUP
2X
10 DEADLIFT
20 AIR SQUAT
10 SDHP

LIFT
1-1-1-1-1 DEADLIFT

1-1-1-1-1 SQUAT
1-1-1-1-1 
POWER CLEAN

WOD
“300”
For Time
25 Pullups
50 Deadlift @ 135/95
50 Pushups
50 Box Jumps @ 24/20
50 Floor Wipers @135/95
50 Single Arm KB Clean and Press @ 36 *touch floor each rep
25 Pullups
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05.26.2016

5/26/2016

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WARMUP
10 AIR SQUAT
10 MB CLEAN
8 PRESS
8 PUSH JERK

10 AIR SQUAT

LIFT
1-6x2 POWER CLEAN + CLEAN
2-6x2 PUSH PRESS + JERK
3-4x8 BACK SQUAT
​

WOD
FRAN
21-15-9
THRUSTERS @ 95/45
PULLUPS

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05.25.2016

5/25/2016

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WARMUP
15 PVC DEADLIFT
15 PVC FRONT SQUAT
12 PVC SDHP
12 PVC SNATCH
12 PVC OVERHEAD SQUAT

LIFT
1-7x1 BENCH PRESS 
2A-BENCH; 5@70, 3@75, 3@80, ME @ 90
2B-4x5 WTD PULLUPS @ AHAP

WOD
5 ROUNDS
5:00 EACH
400M RUN
5 SNATCH
10 BOX JUMP @ 30/24
*rest remainder of round if finish
*snatch # increases each round 65/45, 95/65, 115/85, 135/95, 155/105
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05.24.2016

5/24/2016

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WARMUP
:60 SINGLE UNDERS
10 AIR SQUAT
10 MB CLEAN
8 PRESS
8 PUSH JERK

WORK
1-5x1 CJ ; NO MISSES
2A-5xME HSPU
2B-5x3 PUSH PRESS @ 70 OF ABOVE CJ
3-4xME L-SIT

WOD
10 AMRAP
10 KB SNATCH + 1 KB OHS @ 53/35
20 RING ROW
30 UB DOUBLE UNDERS
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05.23.2016

5/23/2016

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WARMUP
2x5 WALL SQUAT
2x20 AIR SQUAT
2x10 GOBLET SQUAT
2x20 SINGLE ARM OVERHEAD WALKING LUNGE

THEN

5-4-3-2-1 
REST 2:00
1-2-3-4-5
KB FRONT SQUAT
KB FRONT RACK LUNGE (EACH LEG)
PUSH-UPS

THEN
​
10 ROUNDS
10 SLAM BALL CLEAN TO THRUSTER @ 30/20
10 SLAM BALL
​
THEN

300 SEC FLR
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05.21.2016

5/21/2016

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WARM UP
3 ROUNDS NOT FOR TIME
200M RUN 
:30 GOBLET SQUAT HOLD (53/35)
20 PLANK TO PUSH UPS

LIFT
TEAMS OF 2 FOR THE WHOLE DAY
8 MINUTES TO FIND 1RM GROUND TO SHOULDER
2 MINUTES REST
4 MINUTES MAX PULL UPS, ONE PARTNER WORKING AT A TIME
2 MINUTES REST

WOD
"WITH OR WITHOUT YOU"
FOR TIME: 
50 KB DEADLIFTS (53/35)
50 KB SWINGS
50 GOBLET SQUATS
200M RUN WITH KB, BOTH PARTNERS RUN
200M RUN WITHOUT KB, BOTH PARTNERS RUN
25 KB DEADLIFTS
25 KB SWINGS
25 GOBLET SQUATS
400M RUN WITH KB
400M RUN WITHOUT KB
10 KB DEADLIFTS
10 KB SWINGS
10 GOBLET SQUATS
800M RUN WITH KB
800M RUN WITHOUT KB
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05.20.2016

5/20/2016

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WARMUP
10 AIR SQUAT
10 DEADLIFT
10 OVERHEAD SQUAT
2X SNATCH PROGRESSION
10 PRESS


LIFT
1-5x1 3 POS SNATCH (AHAP; HI, HNG, FLR)
2A-7x2 FSQ @ 50%+HANG KB
2B-7x2 DEFICIT HSPU 

WOD
20 AMRAP
5 GTO @ 70%
200m PLATE RUN (45/25)

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