080116

STRENGTH

Back Squats

Min 0-2 – 5 Back Squats @ 50%
Min 2-4 – 4 Back Squats @ 60%
Min 4-6 – 3 Back Squats @ 70%
Min 6-8 – 2 Back Squats @ 80%
Min 8-10 – 1 Back Squat @ 90%

WOD

For Time

1000 m run
40 Pull Ups
30 Thrusters 45/35
20 Calorie Row

073116

STRENGTH

EMOM X 10
1 Power Clean + 3 Front Squats + 1 Jerk

WOD

[AMRAP]  As Many Reps As Possible

3 Rounds of:

–  1 Minute Burpees for max reps
–  1 Minute Power Snatches for max reps @ 75 / 55
–  1 Minute Box Jumps for max reps @ 24″ / 20 ”
–  1 Minute Thrusters for max reps @ 75 / 55
–  1 Minute C2B Pull-Ups for max reps
–  1 Minute Rest

* C2B = “Chest to Bar”

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute of effort. This is a five-minute round followed by a one-minute break before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

072916

WOD

For Time

800 meter run
30 Power Snatches 95/65
800 meter run
30 Overhead Squat 95/65
800 meter run
30 Thrusters 95/65

072816

SKILL

10 – 1 Ring Dips
super set with
1 – 10 Pull Ups

WOD

For Time

150 double unders
50 wall balls 24/20
100 double unders
35 wall balls 24/20
50 double unders
20 wall balls 24/20

072716

STRENGTH

Sumo Deadlift 4×6

WOD

3 Rounds For Time

500 meter row
12 body weight deadlifts
21 box jumps 24/20

072616

STRENGTH

Back Squat 3×8 (65%)

Overhead Squat with 10 second pause at bottom – 5×1 (65%)

WOD

5 Rounds

Max Rep Bench Press (body weight)
Max unbroken pull ups

Rest 3 minutes per round

072516

STRENGTH

12 EMOM
1st 4 min – Power Snatch + Hang Squat Snatch + Snatch Balance
2nd 4 min – Hang Squat Snatch
3rd 4 min – Squat Snatch

WOD

2 mile run or 4 k row

072416

STRENGTH

Squat Clean – 1 REP

WOD

12 AMRAP

20 KB/DB Snatches 53/35
40 Double Unders
10 Calorie Row

Team Murph

4 person team

1 mile run (as a team – this means all 4 are running the mile together)

100 pull ups
200 push ups
300 air squats

1 mile run (as a team – this mean all 4 are running the mile together)

The pull ups, push ups and air squats can be broken up anyway. Only one person working at a time however.

072116

SKILL

Hand Stand Walk/Push Up Skill work

WOD

For Time

30 calorie row
30 box jump overs 24/20
30 power snatches 95/65
30 overhead walking lunges 95/65
30 sumo deadlifts high pulls 95/65
30  box jump overs 24/20
30 calorie row