Daily Workouts
5 Sets:
5 Strict Wall-facing Handstand Push-ups
5 Reverse Nordics
3 Rounds for time:
400m Run
20 KB Swings (53/35)
20 V-ups
Partner Workout
3 Rounds for reps:
1:30 Strict Pull-ups
1:30 Dumbbell Complex
1:30 Burpee Box Jump-overs
:30 Rest
Dumbbell Complex =
1 DB Power Clean
1 DB Front Squat
1 DB Lunge Right
1 DB Lunge Left
Push Press
Build to a heavy single
Then, 3 x 3 at 80% of today's heavy single
3 Sets for load:
100 ft. Hand over Hand Sled Pull
100 ft. Prowler Push (high handles/low handles)
3 Rounds for time:
12 Axle Bar Deadlifts (175/115)
24 Sit-ups
36/30 Calorie Row
15:00 EMOM
A. 3 Hang Power Cleans (build)
B. 40 Cross-overs
C. :45 Echo Bike
Choose a target on the bike to shoot for on all five sets. The goal on the bike is consistency or slightly more calories every round; not a drop-off in output. Pace accordingly.
2. 3 Sets:
5/5 Split Squats
"Murph"
For time:
1 Mile run
100 Pull ups
200 Push ups
300 AIr squats
1 Mile run
*If you have a weighted vest or body armor, wear it.
Memorial Day Class times:
6:00, 7:30, 9:00, 10:30, Noon
12:00 EMOM
2 Power Cleans (build)
7:00 AMRAP
15 V-ups
15 Weighted Sit-ups (10-15 lbs)
30 Med Ball Twists
40 Banded Good Mornings
800m Farmer's Carry with a partner
-Alternate who is carrying any time
Partner Workout
15:00 AMRAP:
10/8 Calorie Row/Ski/C2 Bike
10 Synchro DB Snatches
15 Box Jumps (alternating)
For the calories, one athlete is on a rower, the other on a skierg or C2 bike. Switch places each round.
Shoulder Press
Build to a heavy single
Then, 3 x 3 at 80% of today's heavy single
10:00 EMOM
3 Strict or Weighted Pull-ups +
15 Cross-overs or 10 Double Cross-overs
5:00 AMRAP
3 Wall Walks
10 KB Walking Lunges
Box Squat
9 x 3 On the Minute
-Week 3 of 3
-Use 40% 1RM Box Squat Barbell Weight
-Use 25-30% Band Tension at lockout
Speed goal: .8 m/s+
Dimel Deadlifts
15-15-15 (build)
4:00 EMOM
Max Effort L-Sit
Banded Good Mornings
3 x 50
Individual Semifinal Event 6:
3 Rounds for time:
15/10 Cal Echo Bike
20 Toes to Bar
100 ft. D-ball Carry (150/100 lb)
For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
1 Mile Run
*Partition pull-ups, push-ups, and squats any way you'd like
For Time:
2000m Row
100 Cross-overs
100 Double-unders
2 Mile Run
Partner Workout
3 Rounds for time:
40 Wall Balls (30/20 lb)
30 Power Snatches (115/80 lb)
20 Bar Muscle-ups
One works, one rests. Partition the reps any way.
Close Grip Pause Bench Press
Build to a heavy single
-:01 Pause on chest
10:00 EMOM
10 Barbell Push-ups
-Week 3 of 3
Pendlay Rows
10-10-10-10
Bent Arm Band Pull-aparts
100 Reps
3:00 Hollow Body Hanging Leg Raise
Box Squat
9 x 3 On the Minute
-Week 2 of 3
-Use 35% 1RM Box Squat Barbell Weight
-Use 25-30% Band Tension at lockout
Speed goal: .8 m/s+
Good Morning
5-5-5-5 (build)
Banded Hamstring Curls
100 Reps
4 Sets:
:30 V-ups
:30 Plank Jacks
12:00 AMRAP
10 DB Power Cleans (50/35)
15 Box Jump-overs (24"/20")
20 Calorie Row
800m Run
10:00 of Pull-ups + Push-ups + Squats*
800m Run
10:00 of Pull-ups + Push-ups + Squats
800m Run
*Choose from the rep scheme below that you plan to use for Murph:
A. 2-4-6
B. 3-6-9
C. 4-8-12
D. 5-10-15
E. 10-20-30
3 rounds for time:
50 Up-downs
30 KB Lunges (53/35)
1:00 L-sit hold*
*Accumulate a total of 1:00 in the L-sit per round.
"New York Minute"
For Time (with a Partner):
150 Wall Balls (20/14 lb)
30 Muscle-Ups
30 Clean-and-Jerks (155/105 lb)
One partner works, one rests. Partners switch every minute. Perform the work in order until it is complete.
Banded Dead Bench Press
9 x 3
40% Bar Weight
30% Band Tension
3 Sets Close Grip
3 Sets Medium Grip
3 Sets Wide Grip
10:00 EMOM
10 Barbell Push-ups
-Lower Barbell from last week
3:00 EMOM
:30 Max Strict Pull-ups
3:00 EMOM
:35 Hollow Rocks/Hold
Banded Box Squat
9 x 3 On the Minute
-Week 1 of 3
-Use 30% 1RM Box Squat Barbell Weight
-Use 25-30% Band Tension at lockout
Speed goal: .8 m/s+
Dimel Deadlifts
15-15-15
3 rounds of:
30sec. Side Plank *on elbow
30sec. Plank *on elbows
30sec. Side Plank *on elbow
30sec. Plank *on elbows
Banded Good Mornings
3 x 50
10:00 AMRAP
10 DB Snatches (50/35)
10 Lateral Burpees
10 Calorie Echo Bike
For Time:
4 Rounds of 3-6-9 Pull-ups, Push-ups, Squats
3 Rounds of 4-8-12
2 Rounds of 5-10-15
1 Round of 10-20-30
2 Rounds of 5-10-15
3 Rounds of 4-8-12
4 Rounds of 3-6-9
Run 400m between each set
30:00 Cap