Workout

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

Warm-up • 200 Single Unders 3 rounds: • 20 sec Goblet Squat Hold 70/53# • 20 sec Pigeon Pose Right • 20 sec Pigeon Pose Left • 20 sec Goblet Squat Hold 70/53# • 20 sec Couch Stretch Right • 20 sec Couch Stretch Left 2 rounds: • 10 Romanian Deadlifts 45/35# • 10 Barbell Thrusters 45/35# Strength Clean & Jerks • 3 sets of 3 reps, work up to 85% of 1RM Front Squats • 3 sets of 3 reps, work up to 85% of 1RM Core 3 rounds: • 20 Seal Walk steps • 20 AbMat Sit-ups Conditioning 10-9-8-7-6-5-4-3-2-1 reps for time: • Push Press 75/55# • Front Squats 75/55# • Burpees Over Bar (lateral)

Warm-up • 20 cal Air Bike 2 rounds: • 30 sec Pec Stretch w/ Band Right • 30 sec Pec Stretch w/ Band Left • 30 sec Couch Stretch Right • 30 sec Couch Stretch Left • 30 sec Pike Stretch • 30 sec Straddle Stretch 3 rounds: • 10 Jumping Jacks • 10 Air Squats Strength 10 min E2MOM: • 1 Snatch Rest 2 min 10 min E2MOM: • 1 Clean & Jerk Core 3 rounds: • 10 AbMat Sit-ups w/ Plate 25/15# • 10 Russian Twists w/ Plate 25/15# Conditioning 5 rounds for time: • 400 m Row • 20 Thrusters 45/35# • 6 Bar Muscle-ups

Warm-up • 300 m Row 2 rounds: • 10 PVC Good Mornings • 10 PVC Passthroughs • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg 3 rounds: • 30 sec Standing Toe Touch Hold • 30 sec Standing Wide Stance Stretch • 60 sec Goblet Squat Hold 53/35# Strength Back Squat • 3 sets of 3 reps, work up to 85% of 1RM Deadlifts • 3 sets of 3 reps, work up to 85% of 1RM Conditioning 8 rounds for max reps: • 20 sec Kettlebell Swings 53/35# • 10 sec Rest • 20 sec Knees-to-elbows • 10 sec Rest • 20 sec Kettlebell Deadlift High Pull 53/35# • 10 sec Rest • 20 sec Goblet Squats 53/35# • 10 sec Rest