Front Foot Elevated split squat( Back Rack)
Hammer Curls
Side Lat Raises
Push Ups (scale db floor press)
8×8 per exercise with exactly :30 rest between sets
move directly into the next movement so have everything set up to start
Add weights into comments sections
for time (6 min cap)
50-40-30-20-10
dubs
6 hang clean and jerk 135/95 (185/120)
1 time through
Toes 2 wall stretch 1 minute each side
Plate Squat x 1 minute
Squat Sit to Reach x 20
Groiners x 20 (10 per leg)
Quadruped Hydrants x 10 per leg, per direction
Cossack Squats x 20 (10 per leg)
Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front)
6 Reps @ 70%
3 Reps @ 75%
6 Reps @ 70%
3 Reps @ 79%
6 Reps @ 72%
3 Reps @ 84%
rest 2 minutes between sets
12 min amrap
7 toes 2 bar
5 front squats
7 t2b
5 S2OH
2 rds @ 95/65
2 rds @ 135/95
2 rds @ 155/105
2 rds @ 185/120
max rds @ 225/155
24 reps per rd or 48 per weighht
for time (13 min cap)
50 S2OH 135/95(155/105)
50 toes 2 bar
* must switch movement on each break (so if i do a set of 5 S2OH i must move to T2B and do a set after that must switch back to S2OH until one movement is complete so the goal here is large sets )
10 minutes
10/8 cal bike
10 jumping lunges (explosive)
:30 bottom squat hold
0-4 minutes complete 150 dubs(300 singles)
4-14 build to max hang power snatch
14-18 min 150 dubs (300 singles)
18 -28 min build to max hang power clean
28-32 min 150 dubs (300 singles)
32-42 amrap
50 burpees
50 russian kb swings 50/35(70/50)
max strict pull ups(c2B)
*score is total weight + reps in amarp (minus any dubs(x3) not completed
example (100 snatch + 150 clean + 120 reps in amrap) dubs 150/145/150 (15 rep penalty) =370-15=355
emotm 30 minutes
1. 10 v ups(ghd)
2. 10 no push ups burpees (perfect plank position)
3. 10 toes 2 bar
for time
50 thursters (empty barbell)
40 OHS 95/65
30 hang power snatch 135/95
20 hang power cleans 185/120
10 squat cleans 225/155
*each break do 3 burpees
Seated Arnold Press
overhead db tri extension
landmine barbell row
200 total lunge steps (controlled negative) weighted this week if possible
8×8 per exercise with exactly :30 rest between sets
move directly into the next movement so have everything set up to start
Add weights into comments sections
for time (6 min cap)
4 rds for time
3 power cleans 185/120(225/155)
7 burpees
11 toes 2 bar
1 time through
Toes 2 wall stretch 1 minute each side
Plate Squat x 1 minute
Squat Sit to Reach x 20
Groiners x 20 (10 per leg)
Quadruped Hydrants x 10 per leg, per direction
Cossack Squats x 20 (10 per leg)
Duck Walk x 20-40 steps (bodyweight or with weight overhead or in front)
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%
rest 2 minutes between sets
AMRAP 3:
15 Burpees
15 Hang power cleans 135/95(155/105)
rest 2 minutes
AMRAP 3:
15 Burpees
15 ohs S2OH
Rest 2 minutes
AMRAP 3:
15 Burpees
15 snatch
3 rds
Band Front rack stretch :30 each side https://youtu.be/IYXQeI6jmtc
Banded ankle dorsiflexion :30 each side https://youtu.be/ILSbK8RnGdI
15 goblet squats then :30 sec bottom squat hold
test next week just flush legs from murph
Handstand 90 degree Hover
50-40-30-20-10
Double-unders
Sit-ups
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
