Workout

Warm-up
• 200 m Row
• 200 m Run

2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

4 rounds:
• 5 Front-to-back Leg Swings /leg
• 5 Side-to-side Leg Swings /leg
• 5 PVC Passthroughs
• 5 Air Squats

Strength
Clean & Jerks
• 3 sets of 5 reps, work up to 85% of 1RM

Front Squats
• 3 sets of 5 reps, work up to 85% of 1RM

Core
4 rounds:
• 30 sec Mountain Climbers
• 20 sec Rest
• 30 sec Plank on Elbows
• 20 sec Rest

Conditioning
10 min AMRAP:
• 2 Hang Power Cleans 95/65#
• 2 Box Jump Overs 24/20”
• 4 Hang Power Cleans 95/65#
• 4 Box Jump Overs 24/20”
• 6 Hang Power Cleans 95/65#
• 6 Box Jump Overs 24/20”
… continue pattern until time.

Warm-up
• 400 m Run

2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
Back Squat
• 3 sets of 5 reps, work up to 85% of 1RM

Deadlift
• 3 sets of 5 reps, work up to 85% of 1RM

Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#

Conditioning
15 min AMRAP:
• 50 Double Unders
• 40 Push Press 115/75#
• 30 Air Bike calories
• 20 Front Squats 115/75#
• 10 Bar Muscle Ups

Warm-up
• 300 m Row

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
• 30 sec Squat Hold

2 rounds:
• 10 m Duck Walk
• 10 m Walking Lunges

Strength
Every 90 sec for 6 rounds:
• 3 Bench Press
• 6 Ring Rows
• 3 Ring Dips

Increase weight to finish heavy.

Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Lying Leg Raises

Conditioning
EMOM until 100 wall balls:
• 5 Burpees
• Max Wall Balls 20/14#

Every minute, starting at 0:00, perform 5 burpees then as many wall balls as possible in the remaining time. Repeat until 100 wall balls have been completed. Score is time.

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs

Strength
Snatch
• 3 sets of 5 reps, work up to 85% of 1RM

Overhead Squat
• 3 sets of 5 reps, work up to 85% of 1RM

Conditioning
10 rounds for time:
• 2 Power Snatches 135/95#
• 3 Clean & Jerks 135/95#
• 4 Box Jumps 30/24”

Warm-up
• 100 Single Unders

3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 15 PVC Good Mornings
• 15 PVC Overhead Squats

Strength
10 min E2MOM:
• 1 Power Clean
• 2 Hang Cleans
• 1 Cluster

Every 2 min for 10 min (5 rounds), perform 1 power clean, followed by 2 hang cleans and 1 cluster (squat clean thruster). Start light. Work up to finish heavy.

Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Rocks
• 10 sec Rest

Conditioning
2 rounds for time:
• 1000 m Row
• 50 Kettlebell Swings 53/35#

Warm-up
• 20 cal Air Bike

2 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Cossack Side Lunges
• 20 Arm Circles (10 CW, 10 CCW)

Conditioning
“Murph” For time:
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Air Squats
• 1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward­­
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left

2 rounds:
• 10 Walking Lunges
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)

Strength
4 rounds:
• 6 Back Rack Lunges

6 total steps (3/leg) per round. Increase weight to finish as heavy as possible.

Core
3 rounds:
• 10 Knees to Elbows
• 30 sec Hollow Body Hold

Conditioning
 3-9-15-21-15-9-3 reps for time:
• Deadlifts 155/100#
• Burpee Box Jumps 24/20”

Warm-up
• 400 m Run

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats

3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Butterfly Stretch

Strength
9 min EMOM:
• 1 Paused Back Squat

Sit for 3 seconds in the bottom of the squat. Increase weight to finish heavy.

Conditioning
10 rounds for time:
• 10 AirBike (calories)
• 10 Wall Balls 20/14#

Warm-up
3 rounds:
• 30 Double Unders
• 10 Push-ups

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog

2 rounds:
• 10 Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#

Strength
Bench Press
• 5-3-1 reps, work up to 90% of 1RM

Weighted Dips
• 5-3-1 reps, work up to 90% of 1RM

Core
4 rounds:
• 20 sec AbMat Sit-ups
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest

Conditioning
4 rounds for max calories:
• 90 sec: 25 Bench Press 70% BW
• 90 sec: Max Row (calories)

Within the first 90 seconds, complete 25 bench presses with 70% of your bodyweight as weight on the barbell, rest in remaining time. Then, within the next 90 seconds, row as many calories as possible. Repeat this for a total of 4 rounds. Score is calories rowed.

Warm-up
• Tabata Air Bike

2 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers

2 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left

Strength
10 min E2MOM:
• 1 Snatch Pull
• 2 Hang Power Snatch
• 3 Overhead Squats

Conditioning
3 rounds for time:
• 15 Russian Kettlebell Swings 70/53#
• 9 Chest-to-Bar Pull-ups
• 15 Russian Kettlebell Swings 70/53#
• 9 Toes-to-bar

Warm-up
• 300 m Row

3 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
Clean & Jerks
• 5-3-1 reps, work up to 90% of 1RM

Front Squats
• 5-3-1 reps, work up to 90% of 1RM

Core
3 rounds:
• 10 Evil Wheels
• 10 GHD Hip Extensions

Conditioning
10 min AMRAP:
• 10 Squat Cleans 95/65#
• 40 Double Unders

Warm-up
• 400 m Run

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Overhead Squats

3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left

Strength
5 attempts for max weight:
• 1 Power Snatch
• 1 Hang Squat Snatch
• 1 Overhead Squat

5 attempts for max weight:
• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk (any type)

Core
4 rounds:
• 20 sec Ball Slams
• 10 sec Rest
• 20 sec Russian Twists
• 10 sec Rest

Conditioning
“Nautical Nancy”
5 rounds for time:
• 400 m Row
• 15 Overhead Squats 95/65#

Warm-up
• 20 cal Air Bike

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats

Strength
Back Squat
• 5-3-1 reps, work up to 90% of 1RM

Deadlift
• 5-3-1 reps, work up to 90% of 1RM

Conditioning
2 rounds for time:
• 50 Wall Balls 20/14#
• 40 Pull-ups
• 30 Push-ups
• 20 Handstand Push-ups
• 10 Bar Muscle-ups

Warm-up
5 rounds:
• 15 sec Jump Rope
• 15 sec Mountain Climbers
• 15 sec Jumping Jacks
• 15 sec Air Squats

3 rounds:
• 5 sec Plank Hold
• 5 Push-ups
• 10 Dumbbell Squat Cleans 20/10#

Strength
10 min E2MOM:
• 3 Bench Press
• 6 Strict Pull-ups

Increase weight to finish heavy.

Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Sit-ups

Conditioning
3 rounds for time:
• 5 Deadlifts 135/95#
• 10 Hang Power Cleans 135/95#
• 15 Front Squats 135/95#
• 15 Bar Facing Burpees

Warm-up
• 20 cal Air Bike

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 PVC Sots Press
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg

2 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 60 sec Squat Hold

Strength
Snatch
• 5-3-1 reps, work up to 90% of 1RM

Overhead Squat
• 5-3-1 reps, work up to 90% of 1RM

Conditioning
30-20-10 reps for time:
• 400 m Run
• Single Arm Dumbbell Bent Over Row R
• Single Arm Dumbbell Push Press R
• Single Arm Dumbbell Bent Over Row L
• Single Arm Dumbbell Push Press L

One Dumbbell 35/25#. Start each round with a 400-meter Run.

Warm-up
• 300 m Row

2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 PVC Overhead Squats

Strength
10 min E2MOM:
• 1 Clean Pull
• 2 Hang Squat Cleans
• 1 Split Jerk

Core
• Tabata Hollow Body Hold

Conditioning
8 min AMRAP:
• 10 Power Snatches 75/55#
• 20 Jumping Lunges

Warm-up
• 20 cal Air Bike

3 rounds:
• 10 Mountain Climbers
• 10 Dumbbell Thrusters 20/10#

3 rounds:
• 20 sec Downward Facing Dog
• 20 sec Upward Facing Dog
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
• 20 sec Squat Hold
• 20 sec Straddle Stretch

Strength
Clusters
• 3 sets of 3 reps, work up to 85% of 1RM

Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Bench Knee Raises

Conditioning
“Artie”
20 min AMRAP:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
• 5 Pull-ups
• 10 Thrusters 95/65#

Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Air Squats

3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 PVC Good Mornings

Strength
Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Back Squat
• 3-3-2-2-1-1 Deadlift

Setup 2 bars, one on the rack for squats and one on the ground for deads. In the first 90 sec perform 3 squats and 3 deads. Rest in remaining time. Repeat. Then perform 2 squats and 2 deads.  Repeat. Then perform 1 squat and 1 dead. Repeat. Increase weight each time to finish heavy as possible.

Conditioning
5 rounds for time:
• 200 m Row
• 200 m Run
• 10 Kettlebell Swings 70/53#
• 10 Box Jump Overs 24/20”

Warm-up
• 20 cal Air Bike

4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Arm Hugs
• 15 sec Mountain Climbers
• 15 sec Butterfly Stretch
• 15 sec Straddle Stretch

3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows

Strength
Bench Press
• 3 sets of 3 reps, work up to 85% of 1RM

Weighted Dips
• 3 sets of 3 reps, work up to 85% of 1RM

Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest

Conditioning
9 min AMRAP:
• 9 Deadlifts 225/155#
• 15 Toes-to-bar
• 21 Wall Balls 20/14#

Warm-up
• 300 m Row

2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats

3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left

Strength
3-position Snatch (hip/knee/floor)
• 5 sets of the complex

Start light; increase weight to finish as heavy as possible.

Conditioning
10 rounds for max reps:
1 min:
• 30 Double Unders
• Max Power Snatches 135/95#

1 min:
• Rest