Friday 5-31-13

Warm Up–
Run 400m
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength–
Cleans
3-3-3-3-3
Conditioning–
20 min AMRAP
Run 400m
42 KBS (53#/35#)
24 Med Ball Cleans (20#/14#)
Warm Up–
Run 400m
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength–
Cleans
3-3-3-3-3
Conditioning–
20 min AMRAP
Run 400m
42 KBS (53#/35#)
24 Med Ball Cleans (20#/14#)
Warm Up–
500m Row
Shoulder Mobility
Dynamic Stretches
Strength–
7 min to find 3RM
OHS
Conditioning–
“Jackie”
1000m Row
50 Thrusters (45#/35#)
30 Pull Ups
Warm Up–
Double Unders
10 OHS
Shoulder Mobility
Dynamic Stretches
Skill–
Rope Progression
Conditioning–
18 Min AMRAP
50 Double Unders
25 Sit Ups
1 Burpee
Add 1 burpee each round
scored for total burpees
Warm Up–
Jumping Jacks
10 OHS
Shoulder Mobility
Dynamic Stretches
Skill–
Open Gym
Conditioning–
Regional Event #5
21-15-9
Deadlift (315#/225)
Box Jumps (30/24)
Memorial Day Murph @ 12pm
“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 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.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Warm Up–
Double Unders
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength–
Push Press
6-6-3-3-1-1-1
Conditioning–
10 Min AMRAP
5 Sumo Squat on plate (53#/35#)
10 KBS (53#/35#)
5 Push Ups
20 Double Unders
Warm Up–
500m Row
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength–
Deadlift
3-3-3-3-3
Conditioning–
2 Rounds
2 mins each station
Row (Cals)
T2B
Russian Twist (20#/14#)
Warm Up–
Baseball
Shoulder Mobility
Dynamic Stretches
Skill–
Kipping Practice
Conditioning–
30-20-10
HSPU
Pull Ups
Box Jumps (24/20)
Warm Up–
Jumping Jacks
10 OHS
Shoulder Mobility
Dynamic Stretches
Strength–
C & J
5-5-3-3-1-1
Conditioning–
21-18-15-12-9-6-3
Hang Cleans (95#/65)
Burpee Jump Over
Warm Up–
Double Unders
Shoulder Mobility
Dynamic Stretches
Strength–
Front Squat
3-3-2-2-1-1
Conditioning–
15 Min AMRAP
30 Double Unders
30 Wall Balls
30 Sit Ups
scored for reps