Performance
6×1 Snatch, Every 75sec
For Time, Reps of:
27-21-15-9
SKiErg
Wall Balls, 20#/14#
GHD Sit-Ups
4-3-2-1
Snatch
M: 155#, 165#, 185#, 205#
W: 105#, 115#, 125#, 135#
Intermediate
6×1 Snatch, Every 75sec
For Time, Reps of:
27-21-15-9
SKiErg
Wall Balls, 20#/14#
GHD Sit-Ups to Parallel
4-3-2-1
Snatch
M: 95#, 115#, 135#, 155#
W: 65#, 75#, 95#, 105#
Fitness
6×3 Hang Power Snatch, Every 75sec
For Time, Reps of:
27-21-15-9
SKiErg
Wall Balls, 10#/4#
Weighted Sit Ups
10-8-6-4
Hang Power Snatch
M: 45#,
W: 35#
Performance
Every 5min x 3 Sets:
150m Farmer Carry
15 Supine Barbell Rows with Supinated Grip
10 Turkish Get Ups
AMRAP in 10min of:
10 Single Arm DB Devil’s Press, 5 ea arm, 50#/35#
50 Double-Unders
Intermediate
Every 5min x 3 Sets:
150m Farmer Carry
15 Supine Barbell Rows with Supinated Grip
6 Turkish Get Ups
AMRAP in 10min of:
10 Single Arm DB Devil’s Press, 5 ea arm, 40#/30#
25 Double-Unders
Fitness
Every 5min x 3 Sets:
150m Farmer Carry
15 Supine Barbell Rows with Supinated Grip
6 Turkish Get Ups
AMRAP in 10min of:
10 Single Arm DB Devil’s Press, 5 ea arm, 25#/15#
75 Jump Rope
Performance
Partner:
AMRAP in 4min:
ME Back Squat, 205#/135#
Rest 4min
12 Rounds For Time of:
12/10cal Ski
12 Back Rack Lunges, 135#/95#
*Alt Rounds with Partner – ea round is ME Sprint and goal is 2min of less per round – ea partner does 6 Rounds*
Intermediate
Partner:
AMRAP in 4min:
ME Back Squat, 205#/135#
Rest 4min
12 Rounds For Time of:
12/10cal Ski
12 Back Rack Lunges, 135#/95#
*Alt Rounds with Partner – ea round is ME Sprint and goal is 2min of less per round – ea partner does 6 Rounds*
Fitness
Partner:
AMRAP in 4min:
ME Back Squat, 135#/95#
Rest 4min
12 Rounds For Time of:
12/10cal Ski
12 Back Rack Lunges, 95#/65#
*Alt Rounds with Partner – ea round is ME Sprint and goal is 2min of less per round – ea partner does 6 Rounds*
Performance
5×1 Power Clean + 1 Hang Power Clean, Every 75sec
AMRAP in 12min of:
12 Step-Ups, 50#/35#, 24″/20″
12 Kettlebell Swings, 70#/53#
6/4 Bar Muscle Ups
Intermediate
5×1 Power Clean + 1 Hang Power Clean, Every 75sec
AMRAP in 12min of:
12 Step-Ups, 35#/20#, 24″/20″
12 Kettlebell Swings, 53#/35#
12 C2B Pull-Ups
Fitness
5×5 Hang Power Cleans + 150m Run
AMRAP in 12min of:
12 Step-Ups, 24″/20″
12 Russian Kettlebell Swings, 35#/26#
12 Jumping Pull Ups
Performance
5×2 Jerk, Every 75sec
AMRAP in 20min of:
20 Single Arm DB Shoulder to Overhead, 10ea arm, 50#/35#
20 V-Ups
20 Handstand Push Ups
20/17cals Assault Bike
Intermediate
5×2 Push Jerk, Every 75sec
AMRAP in 20min of:
20 Single Arm DB Shoulder to Overhead, 10ea arm, 35#/20#
20 Jack Knife Sit-Ups
20 ABMAT Handstand Push Ups
20/17cals Assault Bike
Fitness
5×2 Push Press, Every 75sec
AMRAP in 20min of:
20 Single Arm DB Shoulder to Overhead, 10ea arm, 20#/10#
20 Jack Knife Sit-Ups (bent knee)
20 Push Ups
15/12cal Assault Bike
Performance
EMOM for 10min:
5 Goblet Bulgarian Split Squats, ea leg, use DB or KB, Foot elevated to Bench
10 Good Mornings
4 Rounds For Time of:
400m Run
20 Pistols
2 Rope Climbs, 15′
Intermediate
EMOM for 10min:
5 Goblet Bulgarian Split Squats, ea leg, use DB or KB, Foot elevated to Bench
10 Good Mornings
4 Rounds For Time of:
400m Run
20 Assisted Pistols
10 Strict Pull-Ups
Fitness
EMOM for 10min:
10 Goblet Split Squats, no elevation
10 Good Mornings
4 Rounds For Time of:
300m Run
30 Air Squats
15 Ring Rows/Jumping Pull-Ups
Performance
EMOM for 10min, alt between:
3 Tempo Bench Press (3200)
9 DB Bent Over Rows, ea arm
AMRAP in 15min of:
500m Row
12 Ring Dips
24 GHD Sit-Ups
48 Double-Unders
Intermediate
EMOM for 10min, alt between:
3 Tempo Bench Press (3200)
9 DB Bent Over Rows, ea arm
AMRAP in 15min of:
500m Row
12 Toe Assisted/Banded Ring Dips
24 Weighted Sit-Up, 15#/10#
24 Double-Unders
Fitness
EMOM for 10min, alt between:
3 Tempo Bench Press (3200)
9 DB Bent Over Rows, ea arm
AMRAP in 15min of:
300m Row
12 Box Dips
24 Sit-Ups
48 Single-Unders
Performance
Every 2min x 5 sets
5-4-3-2-1 Thrusters
ME L-Sit Hold
For Time, Reps 10-1
Thrusters, 115#/75#
Bar Facing Burpees
Toes to Bar
Intermediate
Every 2min x 5 sets
5-4-3-2-1 Thrusters
ME L-Sit Hold, Bent Knee
For Time, Reps 10-1
Thrusters, 75#/55#
Bar Facing Burpees
Toes to Parallel
Fitness
Every 2min x 5 sets
5 Barbell Thrusters
45sec Plank Hold
5 Rounds For Time of:
12 DB Thrusters, 20#/10#
12 Burpees
12 Leg Raises
Performance
With a Partner:
AMRAP in 5min:
Power Snatch, 135#/95#
Rest 3min
AMRAP in 22min:
300m Row
20 GHD Sit-Ups
10 Single Arm DB Snatch, alt arms, ea arm 50#/35#
*alt exercises with partner
Individual:
AMRAP in 5min:
Power Snatch, 135#/95#
(do not exceed 30 reps – rest remaining time)
Rest 3min
AMRAP in 22min:
300m Row
20 GHD Sit-Ups
10 Single Arm DB Snatch, alt arms, ea arm 50#/35#
Intermediate
With a Partner:
AMRAP in 5min:
Power Snatch, 115#/75#
Rest 3min
AMRAP in 22min:
300m Row
20 GHD Sit-Ups to Parallel
10 Single Arm DB Snatch, alt arms, ea arm 40#/30#
*alt exercises with partner
Individual:
AMRAP in 5min:
Power Snatch, 115#/75#
(do not exceed 30 reps – rest remaining time)
Rest 3min
AMRAP in 22min:
300m Row
20 GHD Sit-Ups
10 Single Arm DB Snatch, alt arms, ea arm 40#/30#
Fitness
With a Partner:
AMRAP in 5min:
Power Snatch, 65#/45#
Rest 3min
AMRAP in 22min:
300m Row
20 Jack Knife Sit-ups
10 Single Arm DB Snatch, alt arms, ea arm 25#/15#
*alt exercises with partner
Individual:
AMRAP in 5min:
Power Snatch, 65#/45#
(do not exceed 30 reps – rest remaining time)
Rest 3min
AMRAP in 22min:
300m Row
20 Jack Knife Sit-ups
10 Single Arm DB Snatch, alt arms, ea arm 25#/15#
Performance
5×3 Tempo Back Squat, Every 90sec (3200)
3 Cycles of, AMRAP in 3:30min of:
20/17cal Ski Erg
20 Back Rack Lunges, 115#/75#
ME Ring Muscle Up
Rest 90sec
Intermediate
5×3 Tempo Back Squat, Every 90sec (3200)
3 Cycles of, AMRAP in 3:30min of:
17/14cal Ski Erg
20 Back Rack Lunges, 85#/55#
ME Strict Ring Dips
Rest 90sec
Fitness
5×3 Tempo Back Squat, Every 90sec (3200)
*add 30-45 sec Plank hold between back squats
3 Cycles of, AMRAP in 3:30min of:
15/12cal Ski Erg
20 Lunge Steps
ME Box Dips
Rest 90sec
Performance
6×3 Sumo Deadlift + 25 Weighted Glute Bridges, Every 2min
For Time, Reps of:
21-15-9
Sumo Deadlift High Pull, 95#/65#
Bar Facing Burpees
Intermediate
6×3 Sumo Deadlift + 25 Weighted Glute Bridges, Every 2min
For Time, Reps of:
21-15-9
Sumo Deadlift High Pull, 85#/55#
Bar Facing Burpees
Fitness
6×3 Sumo Deadlift + 25 Weighted Glute Bridges, Every 2min
For Time, Reps of:
21-15-9
Sumo Deadlift High Pull, 45#/35#
Burpees
Performance
Jerk 5-3-3-1-1-1, Every 90sec
AMRAP in 12min of:
12/10cal Assault Bike
12 Strict HSPU
12 Step Ups, 24″/20″, 50#/35#
Intermediate
Jerk 5-3-3-1-1-1, Every 90sec
AMRAP in 12min of:
12/10cal Assault Bike
12 HSPU
12 Step Ups, 20″/16″, 40#/30#
Fitness
AMRAP in 8 min:
5 Push Press
15 Band Pull Aparts
30 sec Bar Hang
*complete movements for quality. Goal is 4-5 rounds
AMRAP in 12min of:
10/8cal Assault Bike
10 Z-Press
10 Step Ups, 20″/16″
Performance
EMOM for 8min alt between:
45sec Plank Hold
45sec Hollow Rock
5 Rounds For Time of:
500m Row
20 Weighted ABMAT Sit-Ups, 25#/15#
50 Double Unders
20 Hip Extensions
Intermediate
EMOM for 8min alt between:
45sec Plank Hold
45sec Hollow Hold
5 Rounds For Time of:
500m Row
20 Weighted ABMAT Sit-Ups, 15#/10#
20 Double Unders
20 Hip Extensions
Fitness
EMOM for 8min alt between:
45sec Plank Hold
45sec Deadbug
5 Rounds For Time of:
400m Row
20 ABMAT Sit-Ups
75 Jump Rope
10 Hip Extensions
Performance
“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.
Intermediate
For time:
1 mile Run
80 Assisted Pull-ups
160 Push-ups
240 Squats
1 mile Run
Fitness
For time:
1200m Run
75 Jumping Pull-ups
150 Knee Push-ups
200 Squats
1200m Run
Performance
Partner WOD
On a continuously running clock
0-7 min
Max Distance Handstand Walk
*One partner working at a time.
7-10 min
Rest
10-40 min
For time:
100 Box Jumps, 24/20″
100 cal Bike
100 cal Ski
300 Double Unders
*While one partner is accumulating reps the other is holding a kettlebell front rack (70/53#)
*Partition reps evenly and front rack must be help before other partner starts working on reps.
Intermediate
Partner WOD
On a continuously running clock
0-7 min
Max Distance Handstand Walk
*Both partners working at the same time. Once one person breaks their time stops. Accumulate as many seconds as possible in the 7 min
7-10 min
Rest
10-40 min
For time:
100 Box Jumps, 20/16″
100 cal Bike
100 cal Ski
100 Double Unders
*While one partner is accumulating reps the other is holding a kettlebell front rack (53/44#)
*Partition reps evenly and front rack must be help before other partner starts working on reps.
Fitness
Partner WOD
On a continuously running clock
0-7 min
Max Hold Tall Plank
*Both partners working at the same time. Once one person breaks their time stops. Accumulate as many seconds as possible in the 7 min
7-10 min
Rest
10-40 min
For time:
80 Box Step Ups, 20/16″
80 cal Bike
80 cal Ski
500 Jump Ropes
*While one partner is accumulating reps the other is holding a kettlebell front rack (35/26#)
*Partition reps evenly and front rack must be help before other partner starts working on reps.
Performance
6×2 Pause Back Squat (2sec hold), Every 90sec
*Maintain 80%
3 Rounds For Time of:
30cal Row
30 Med Ball Clean, 20#/14#
30 Toes to Bar
Intermediate
6×2 Pause Back Squat (2sec hold), Every 90sec
*Build to 80%
3 Rounds For Time of:
25 Row
25 Med Ball Clean, 14#/10#
25 Toes to Parallel
Fitness
EMOM for 8 min:
2 Pause Back Squats
3 Rounds For Time of:
20 Row
20 Med Ball Clean, 14#/10#
20 Leg Raises
Performance
Every 2:30 for 5 sets
5 Push Press
10 Weighted Ring Dips
AMRAP in 10min of:
10 Shoulder to Overhead, 135#/95#
10 Bar Facing Burpees
Intermediate
Every 2:30 for 5 sets
5 Push Press
10 Strict Ring Dips
AMRAP in 10min of:
10 Shoulder to Overhead, 95#/65#
10 Bar Facing Burpees
Fitness
Every 2:30 for 5 sets
5 Push Press
15 Box Dips
30 sec Plank Hold
AMRAP in 10min of:
10 Shoulder to Overhead, 65#/45#
10 Burpees
Performance
Clean Complex:
5×1 Clean Pull + 1 Pos Segmented Clean (pause at knee) + 1 Front Squat, Every 90sec
5 Cycles of, AMRAP in 2:30min of:
15/12cal Assault Bike
15 KB Swings, 70#/53#
ME Pistols
Rest 90 sec between cycles
Intermediate
Clean Complex:
5×1 Clean Pull + 1 Pos Segmented Clean (pause at knee) + 1 Front Squat, Every 90sec
5 Cycles of, AMRAP in 2:30 min of:
12/10cal Assault Bike
15 KB Swings, 53#/35#
ME Assisted Pistols
Rest 90 sec between cycles
Fitness
AMRAP in 7 min
3 Hang Power Cleans
3 Front Squats
20 sec Side Plank, each side
5 Cycles of, AMRAP in 2:30 min of:
12/10cal Assault Bike
15 KB Swings, 35#/26#
ME Air Squats
Rest 90 sec between cycles.
Performance
5×3 Bench Press, Every 90sec
For Time:
Buy In: 1 mile Run
then,
4 Rounds For Time of:
12 Chest to Bar Pull-Ups
21 GHD Sit-Ups
12 Step-Ups, 24″/20″, 50#/35#
Intermediate
5×3 Bench Press, Every 90sec
For TIme:
Buy In: 1 mile Run
then,
4 Rounds For Time of:
12 Pull-Ups
21 GHD Sit-Ups to Parallel
12 Step-Ups, 20″/16″, 40#/30#
Fitness
5×3 Bench Press, Every 90sec
For TIme:
Buy In: 1200m Run
then,
4 Rounds For Time of:
12 Jumping Pull-Ups
21 Weighted Sit-Ups
12 Step-Ups, 20″/16″
Performance
6×1 Snatch Pull + 1 Snatch + 1 OHS, every 90sec
AMRAP in 8min of:
12 Overhead Squats, 115#/75#
36 Double-Unders
Rest 2min
AMRAP in 8min of:
12 DB Snatches, alt arms, 6 ea arm, 50#/35#
36 Double Unders
Intermediate
6×1 Snatch Pull + 1 Snatch + 1 OHS, every 90sec
AMRAP in 8min of:
12 Overhead Squats, 95#/65#
12 Double-Unders
Rest 2min
AMRAP in 8min of:
12 DB Snatches, alt arms, 6 ea arm, 40#/30#
12 Double Unders
Fitness
AMRAP in 8 min
3 Hang Power Snatch
3 Overhead Squats
150′ Overhead Carry, 75′ each arm
AMRAP in 8min of:
12 Overhead Squats, 45#/35#
48 Jump Rope
Rest 2min
AMRAP in 8min of:
12 DB Snatches, alt arms, 6 ea arm, 25#/15#
48 Jump Rope
