Tuesday, May 31st, 2011

Five rounds for time:

Run 400m
AMRAP Shoulder Press #45/#65




Record time and total reps.
 

Monday, May 30th, 2011

"Murph"  (Scaled)
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. 

Thank you to all who have dedicated their lives for the freedom of our country.  Happy Memorial Day.

Half Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
Partition the pull-ups, push-ups, and squats as needed.

or

For Time:
1/2 mile Run
35 Pull-ups (assisted or beginner pull ups okay)
70 Push-ups
120 Squats
1/2 mile Run Partition the pull-ups, push-ups, and squats as needed.

Saturday May 28, 2011

10 Burpee Pull ups
20 Box Jumps  - 24″/20″
30 KB Swings - 1.5/1.0 pood
40 Push ups
50 Broad Jumps
40 Push ups
30 KB Swings
20 Box jumps
10 Burpee Pull up

Friday, May 27th, 2011

6 rounds for time:
10 Hang Cleans 135#/95#
5 Front Squat 135#/95#
20 Switch Lunges (10/side)
Rest 90 seconds

Thursday, May 26th, 2011

Row 30s, rest 90s X 5 sets
Sit-ups 30s, rest 60s X 5 sets
Double Unders 30s, rest 30s X 5 sets

Tuesday, May 24 2011

A. Snatch – 2 reps X 6 sets, rest 2:00

and then   
Max reps in 7 minutes:
Wallballs – 20#/14#
Pull-ups
 
Fraction the reps in any manner you'd like. Just use a good mixture of both and achieve the highest score you can in 7  minutes!!!.   

Monday May 23rd, 2011

TESTING DAY!!!
 In 20 minutes, work up to a 1-RM Power Clean

and then,
Five rounds for time of:
135/95 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps

Saturday, May 21, 2011

Sprint 400 meters
25 x Kettlebell Swings
Farmer’s Walk with heavy dumbbells 40 yds
Waiter’s Walk with heavy dumbbells 40 yds
25 x Box Jumps
Sprint 40 yds
Walking Lunges 40 yds
Burpees x 25
Sprint 400 meters with 20 lb. Medicine Ball

Friday May 20th, 2011

5 mins DU practice in warmup 

Three sets of:
Bulgarian Split Squat x 8-12 reps
 Rest 30 seconds
60 second Handstand Hold
Rest 3 minutes;

and then,

As fast as possible complete:
10 Calories on Rower
50 anchored sit-ups
8 Calories on Rower
40 anchored sit-ups
6 calories on Rower
30 anchored sit-ups
4 Calories on Rower
20 anchored sit-ups
2 Calories on Rower
10 anchored sit-ups

Thursday, May 19th, 2011

Workout of the day:
Press: Find 1 rep max

then,
5 rounds for time:
5 burpees
10 KBS
20 Double Unders