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TODAY'S WORKOUT

05.31.2017

5/31/2017

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WARMUP
60 SINGLE ARM KB SWINGS​

Then
10 PVC PASS THROUGHS
5 PUSH PRESS - PVC
5 PUSH JERK - PVC
5 PUSH PRESS - EMPTY BB
5 PUSH JERK - EMPTY BB
 
LIFT
1-5X2 PUSH PRESS + 1 JERK
2-3X12 NARROW STANCE BACK SQUAT
3-3X8 FRONT SQUAT
 
WOD
4 ROUNDS FOR TIME
20 WALL BALL
25 DOUBLE UNDERS
20 MB CLEAN
25 DOUBLE UNDERS

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05.30.2017

5/30/2017

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WARMUP
1:00 BANDED LUNGE
1:00 BANDED OVERHEAD TRICEP
10 PASS THROUGH
10 SQUAT
5 PRESS
5 PUSH PRESS
5 JERK
10 FRONT SQUAT

LIFT
1-5X1 CLEAN AND JERK
2-3X2 SNATCH DEADLIFT + 1 HANG SNATCH
3A:3X15 HOLLOW ROCKS
3B:3X20 SINGLE ARM KB SWING 

WOD
12 EMOM
@75% OF C&J
Even: 3 CLEAN AND JERKS
Odd: 5 DEADLIFT , 3 FRONT SQUAT
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05.29.2017

5/29/2017

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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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05.27.2017

5/27/2017

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WARMUP
3 ROUNDS NOT FOR TIME
200M RUN 
:30 GOBLET SQUAT HOLD (53/35)
20 ALT LUNGES

LIFT
WORK UP TO HEAVY 5 BOX STEP UPS (DBs IN EACH HAND, 5 EACH SIDE)
​MAX PUSH UPS AFTER EACH ATTEMPT

WOD 
"MED BALL MEDLEY"
6 ROUNDS FOR TIME
21 MED BALL OVERHEAD WALKING LUNGES (20/14)
15 MED BALL CLEANS 
​9 LATERAL BURPEES OVER MED BALL
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05.26.2017

5/26/2017

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WARMUP
1:00 LAT MOB
1:00 TRICEP MOB
10 BANDED FSQ
10 BANDED OHS
5 MUSCLE SNATCH
5 POWER SNATCH
5 SNATCH

LIFT
1-4X3 FSQ
2-4X1 HI-HANG SNATCH + 1 HANG SNATCH + 1 SNATCH
3a-3X20 BANDED PRESSDOWN
3b-3X20 BANDED FLAT PRESS

WOD
3 RFT
50 FSQ @ 45
25 SHOULDER TO OVERHEAD
10 PULLUPS
*15 min time cap








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05.25.2017

5/25/2017

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WARMUP
2:00 Single Unders
50 Single Arm KB Swings @ 53/35;

LIFT
1-5x3 DEADLIFT
2a-3X10 FRONT RAISE
2b-3X10 UPRIGHT ROW
2c-3X10 REVERSE CURL
@empty barbell​

WOD
12 AMRAP
10 BURPEES
5 POWER CLEAN @ 135/95

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05.24.2017

5/24/2017

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WARMUP
1:00 Banded Hip Distraction
1:00 Banded Lunge 
10 Squat
8 Press
8 Push Press
10 Deadlift
10 Plank to Pushups

LIFT
1-4x5 Close Stance Back Squat
2-4x3 Push Press
3-4x4 Close-grip Deadlift; attempt last set at 100% of CJ

WOD
2 Rounds For Time
50 Hand Release Pushups
50 Ball Slams @ 30/20
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05.23.2017

5/23/2017

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WARMUP
1:00 Couch Stretch (:30R/:30L)
1:00 Samson (:30R/:30L)
5 BTN Press
10 OHS
5 Sn High Pull
10 Banded Squat
50” Banded Walk
50’ Banded Lateral Walk

LIFT
1-4X1 PSN + HANG SNATCH @ 65%
2-4X2 PCL @ 75%
3a-3x5 Negative Chin-up (5 count negative); use bench to jump high slowly descend
3b-3x8 Negative Barbell Pullover (10 count negative)

WOD
10 EMOM
6 KB SNATCH @ 70/53
6 HSPU
​

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05.22.2017

5/22/2017

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WARMUP
2x10 Squat
2x5 Goblet squat
2x50’ Walking Lunge
2x50” Overhead Walking Lunge
2x10 PVC Pass Through
Then

2 Rounds
2x:30on/:30off
Push Press @ 65/45
*:30 rest in overhead position
*rest 2:00 between rounds

WOD
Thruster Ladder
10-9-8-7-6-5-4-3-2-1
:30 FLR between each rung

​
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05.20.2017

5/20/2017

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WARMUP
3 ROUNDS NOT FOR TIME
200m RUN 
50' BEAR CRAWL
15 AIR SQUATS

LIFT 
5 ROUNDS FOR QUALITY
5 TGU (5 EACH SIDE)
5 STRICT PULLUPS 

WOD
"THE BALL BREAKER"
2 ROUNDS FOR TIME
TEAMS OF 2
800M MED BALL RUN TOGETHER (20/14)
80 WALL BALLS
80 BOX JUMPS (24/20)
30:00 CUT OFF
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