ON YOUR OWN
500m Row/ 400m Run
Hip and Shoulder Complex
10 minutes to complete as much as possible:
-30 sec Couch Stretch
-30 sec Samson Stretch
-30 sec Bar to Quads Squat
-Forward Lunge x10 each
-Lateral High Knee Run x10 each
-Squat Jumps x5
Chipper
For Time:
200m Run
15 Deadlifts RX(225/155) SCALED(155/135)
200m Run
50 Double unders (100 SU)
400m Run
50 Double unders (100 SU)
200 m Run
15 Deadlifts
200m Run
500m Row / 400m Run
Hip & Shoulder Complex
4 Rounds:
1 min Max Cal Row
15 sec Rest
30 sec Max Thruster
1 min Rest
50-40-30-20-10
Cal Row
Cal Bike
-Rest 5 minutes-
WOLFPACK
5 Rounds:
50ft DBL KB Front Rack Lunges (choose appropriate weight)
50ft Bear Crawl
-rest 1 minute b/t rounds-
ALPHA TEAM
5 Rounds:
50ft DBL KB Front Rack Lunges (55/35)
50ft Handstand Walk
-rest 1 minute b/t rounds-
500m Row / 400m Run
Hip & Shoulder Complex
3 Rounds –
3 Mins to Complete a 400m Run, Then:
Alternating Tabata of:
-Single Arm DB Snatch (Alternating)
-Single Arm DB Clean (Alternating)
-Med Ball Squat Clean
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
Hero WOD: MURPH
In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Mike’s favorites and he’d named it Body Armor. From here on it will be referred to as Murph in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
*Partition 100-200-300 as needed. If possible, wear a weighted vest 20/14
500m Row / 400m Run
Hip & Shoulder Complex
3 Rounds –
3 Mins to Complete a 400m Run, Then:
Alternating Tabata of:
-Single Arm DB Snatch (Alternating)
-Single Arm DB Clean (Alternating)
-Med Ball Squat Clean
ON YOUR OWN
500m Row/ 400m Run
Hip and Shoulder Complex
10 minutes to complete as much as possible:
-30 sec Couch Stretch
-30 sec Samson Stretch
-30 sec Bar to Quads Squat
-Forward Lunge x10 each
-Lateral High Knee Run x10 each
-Squat Jumps x5
WOLFPACK
For Total Time and Reps
3 Rounds:
15 Snatches (can be hang/power) @40-50% *UB
2:00 min max row for cals
rest 2:00 min
-Rest 5 min
3 Rounds:
15 Front Squats @ 50% or Air Squats
2:00 min max Burpee Pull-ups
rest 2:00 min
ALPHA TEAM
For Total Time and Reps
3 rounds:
15 full Snatches @ 40-50% UB
2:00 min max bike for calsgoal 40/25
rest 2:00 min
-Rest 5 min
3 rounds:
15 Front Squats @ 50%
2:00 min max Burpee Muscle Up *12/8 goals
rest 2:00 min
500m Row / 400m Run
Hip & Shoulder Complex
Dirty Thirty
For Time:
30 Box Jumps
30 Jumping pull-ups
30 KBS
30 steps Walking Lunge
30 Knees to elbows
30 Push Press
30 Back Extensions
30 Wall Balls
30 Burpees
30 Double Undersa
ON YOUR OWN
500m Row/ 400m Run
Hip and Shoulder Complex
10 minutes to complete as much as possible:
-30 sec Couch Stretch
-30 sec Samson Stretch
-30 sec Bar to Quads Squat
-Forward Lunge x10 each
-Lateral High Knee Run x10 each
-Squat Jumps x5
1 Power Snatch + 2 Hang Snatch + 1 OHS
4 rds NFT
50ft KB Cross Over carry (left arm OH/right arm farmers carry)
:40s Side Plank (R&L)
10x Glute Ham Developer
6x working sets of Max Effort row for :40s
-rest 1:7 or 3mins-
5 mins rest
4x working sets of Max Effort Burpee Box Jump Overs @ 30/24 for :40s
-rest 1:3 or 2mins-
500m Row / 400m Run
Hip & Shoulder Complex
Dirty Thirty
For Time:
30 Box Jumps
30 Jumping pull-ups
30 KBS
30 steps Walking Lunge
30 Knees to elbows
30 Push Press
30 Back Extensions
30 Wall Balls
30 Burpees
30 Double Undersa
CROSSFIT GROWL 