Warm Up
2 rounds:
Strength:
A1) Trap Bar RDL 3×8-12 @3RIR
A2) Seated Strict Press 3×8-12 @3RIR
Conditioning:
5 min AMRAP:
1-2-3-4-5-etc.
rest 3 min
5 min AMRAP:
2-4-6-8-10-etc.:
W.O.D.
5 sets – 3 min ON/1 min OFF:
Warm Up
2 rounds:
Strength:
A1) Pause Back Squat 3×5-10
A2) Pause Chest Supported Upper Back Rows 3×8-12
Conditioning:
Partner WOD – 3 sets each:
Alternate rounds
Choose one of the following:
Engine:
10 min Sled Push Relay
Gymnastics:
10 min EMOM:
odd) 3-6 Pike Push Up/Wall Facing HSPU
even) 5-15 Strict Toes to Bar/V-Ups/GHDSU’s
Conditioning:
Partner WOD – 15 min AMRAP:
Alternate rounds
Warm Up:
2 rounds:
Strength:
A1) Pause Close Grip Bench Press 3×5-10
A2) Pause DB Bent Over Row 3×8-12
Conditioning:
Partner WOD – 5RFT:
Warm Up
2 rounds:
Strength:
A1) Dead Stop Deadlifts 3×5-10
A2) DB Pause Strict Press 3×5-10
Conditioning:
Partner WOD – 10 min AMRAP:
6-12-18-24-30-etc.:
Split reps
There will only be one class at 10 am.
W.O.D.
“Murph”
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.
For time:
There are multiple options to create a partner version, partition reps, substitutions for running, etc.
The most important thing is you show up and work hard!
W.O.D.
Build your own EMOM
30 min EMOM:
Warm Up
2 rounds:
Strength:
A1) Pause Back Squat 3×5-10
A2) Pause Chest Supported Upper Back Row 3×8-12
Conditioning:
Partner WOD – For time:
60-40-20:
40-30-20:
200-150-100:
-Split reps
Choose one of the following:
Engine:
1 Mile Run or 2K Row or 4K Bike for Time
Gymnastics:
9 min EMOM:
Conditioning:
Partner WOD – 12 min AMRAP:
10-20-30-40-50-etc.
Split the reps