Wednesday
Strength:
Push Jerk
3-3-3-3-3
New Set Every 2:00
Progressive
Metcon:
[CHALLENGE & PERFORMANCE]
5 Rounds
As Many Rounds and Reps as Possible In 3 Minutes:
3 Clean & Jerks (135/95)
6 Toes to Bar
9 Box Jump Overs (24″/20″)…
Tuesday
Metcon:
[CHALLENGE + PERFORMANCE + FITNESS]
For Time:
Row 2000/1600m
Bike 100/80 Calories
Run 1 Mile
…
Monday
Strength:
Front Squat
5-5-5-5-5
New Set Every 2:00
Progressive
Metcon:
[CHALLENGE + PERFORMANCE]
For Time:
20 Front Squats (115/75)
20 Bar-Facing Burpees
20 Push Press
20 Bar-Facing Burpees
20 Thrusters
FITNESS
For Time:
20 Front Squats (95/65)
20 Burpees…
Sunday
Metcon:
As Many Rounds and Reps as Possible In 25 Minutes
200m Row
200m Sandbag Carry (100/60) (May Shoulder)
200m Sled Drag (90/70)
200m Farmers Carry (53/35’s)
…
Saturday
Metcon:
“Goodell”
5 Rounds For Time:
400m Run
20 Wallball (20/14-10/9)
14 Kettlebell Swings 53/35
38 reps of “X”
- Round 1: Push-Ups
- Round 2: Air Squats
- Round 3: Pull-Ups
- Round 4: Alternating Lunges
- Round 5: Burpees
For each of …
Friday
Skill Work:
Rope Climb Footholds
+
Handstand Push-Up Progressions
Metcon:
Option #1
As Many Rounds and Reps as Possible In 15 Minutes:
8- Knees to Elbows
4- Push Press (95/65)
8- Box Jumps (24/20”)
Option #2
As Many …
Thursday
Metcon:
From 0:00-10:00
Every Minute On The Minute:
1 Power Snatch
- Progressive
From 10:00-15:00
400m Sled Drag (70/45)(100m Forward, 100m Backward, 100m Forward, 100m Backward)
- Sled should move smooth and fast and unbroken
- No running
From 15:00-25:00
Every …
Wednesday
Metcon:
10 Rounds
For Calories:
1:00 Turkish Get-Up (1 Right Side + 1 Left Side) (53/35)
1:00 Max Calorie Row
Rest 1:00
- Score Total Calories
Accessory Work:
Midline
:45 Forearm Plank
Rest :15
:45 Flutter Kicks
Rest :15
:45 …
Tuesday
Strength:
Sumo Deadlift
- 3-3-3-3-3
- New Set Every 2:00
- Approx 75% Across
Metcon:
3 Rounds
For Time:
25/18 Calorie Row
12 Deadlift (185/125)
30 Ab Mat Sit-Ups
100m Farmers Carry (53/35’s)
RX + Deadlift (225/155), 20 GHD Sit-Ups, Farmers Carry …
Monday
Metcon:
“MURPH”
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
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 …
