Endurance 5-29-23
Tuesday
5/30: Team Relay Runs @TRACK
Teams of 4...
4x 400m Relay (100m Per person)
4x 800m Relay (200m Per person)
4x 1600m Relay (400m Per person)
*2:00 FULL Team Rest*
4x 1600m Relay (400m Per person)
4x 800m Relay (200m Per person)
4x400m Relay (100m Per Person)
Workout of the Day 05-29-23
Monday
Conditioning
"Murph"
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air 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.
Tuesday
Strength
9 Minutes, Every Minute on the Minute
Power Clean + Hang Power Clean + Push Press + Push Jerk
Conditioning
12:00 As Many Rounds as Possible
50 Unweighted Step-Ups
5 Clean & Jerk 185/125
Wednesday
Conditioning
3 Rounds
50/40 Calorie Row
Rest 2:00
35/30 Calorie Bike
Rest 2:00
Thursday
Conditioning
4 Rounds
20 Ring Dips
400 Meter Run
Friday
Conditioning
5 Rounds, Every 4:00
5, 25 Foot Shuttle Run
10 Box Jump 24/20
12 Jumping Lunge
15 Kettlebell Swing R/Y
Saturday
Conditioning
Teams of 3
400 Meter Sled Push Outside 45/35
100 Dual DB Snatch 50/35
100 Dual DB Thruster
100 Calorie Bike
400 Meter Sled Push
Sunday
Conditioning
20:00 As Many Rounds as Possible
2 Rope Climbs
20 Pistols
20 Push-Ups
Workout of the Day 05-22-23
Monday
Conditioning
"Barbara-esque"
3 Rounds, Go Every 10:00
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squat
Rest Remaining Time
Tuesday
Strength
9 Minutes, Every Minute on the Minute
2 Hang Power Clean + 2 Shoulder to Overhead
Conditioning
3 Rounds
30 Hang Power Clean 95/65
30 Push Press
30 Sprawl
Wednesday
Conditioning
4 Rounds
40/35 Calorie Row
1:00 Rest
400 Meter Run
1:00 Rest
30/25 Calorie Bike
1:00 Rest
Thursday
Conditioning
20:00 As Many Rounds as Possible
20 Dual Dumbbell Box Step-Ups 35/25
20 Dual Dumbbell Walking Lunges
40 Single Dumbbell Weighted Sit-Ups
Friday
Conditioning
3 rounds, at 100% effort:
250 Meter Row
10 Kettlebell Swings R/G
10 Burpees
10 Kettlebell Swings
10 Burpees
10 Kettlebell Swings
250 Meter Row
6:00 Rest b/w Rounds.
Saturday
Strength
9 Minutes, Every Minute on the Minute
2 Power Snatch
Conditioning
"Randy"
75 Power Snatch 75/55
Sunday
Conditioning
3 Rounds
4 Rope Climbs
500 Meter Row
60 Double Unders
Endurance 05-22-23
Tuesday
Pump It Up! (Vests are Optional) @ CRCF
For time...
200m Run
40 Hovering Bear Kick-Outs
400m Run
40 Sit-Ups//V-Ups
600m Run
40 Push-Up's
800m Run
40 Air Squats
1000m Run
40 Walking Lunges
1000m Run
40 Air Squats
800m Run
40 Push-Up's
600m Run
40 Sit-Up's
400m Run
40 Hovering Bear Kick-Outs
200m Run
Gymnastics 05-22-23
Monday
Push & Pull
16 AMRAP
7/5 Chest to Bar Pull-ups
15 Push-ups
20 Walking Lunges
Weight Vest Optional
Endurance 05-16-23
Tuesday
Running to the Bar! @ CRCF
FOR TIME...
5 Air Squats
200m Run
5 Sprawls
10 Air Squats
400m Run
10 Sprawls
15 Air Squats
600m Run
15 Sprawls
20 Air Squats
800m Run
20 Sprawls
25 Air Squats
1000m Run
25 Sprawls
30 Air Squats
1200m Run
30 Sprawls
35 Air Squats
1400m Run
35 Sprawls
40 Air Squats
1600m Run
40 Sprawls
Gymnastics 05-15-23
Monday
Push Ups
5 Rounds 3:00 Work 1:00 Rest
10 Parallette Shoot Throughs
10 knees to elbow
50m Dual Overhead DB Carry
Max Push-ups in remaining time
Barbell 05-15-23
Monday
A. 12-10-10 Inclince Bench Press
B. 12-10-10 Strict Pull-Up
C. 12-10-10 Strict Press
D. 12-10-10 Pendlay Row
E. Finisher
Tuesday
A. 12-10-10 Back Squat
B. 12-10-10 Front Squat
C. 12-10-10ea Front Rack Rev. Lunge
E. Finisher
Thursday
A. 12-10-10ea Single Leg Landmine RDL
B. 12-10-10 Deadlift
C. 12-10-10 RDL
D. 12-10-10 Pendlay Row
E. Finisher
Workout of the Day 05-15-23
Monday
Strength
18 Minutes, Every Minute on the Minute
1 Squat Clean
Conditioning
20 Hang Squat Clean 135/95
20 Lateral Burpee over the Bar
Tuesday
Conditioning
5 Rounds
40 Double Unders
30 Foot Handstand Walk
20 Kettlebell Swings G/Y
Wednesday
Conditioning
CRCF Triathlon
2 Rounds (40:00 Cap)
200 Meter Run
0.3 Mile Bike
400 Meter Row
500 Meter Run
0.6 Mile Bike
700 Meter Row
800 Meter Run
0.9 Mile Bike
1000 Meter Row
Thursday
Strength
5-3-2-1-1-1 Push Press
Conditioning
For Time
250 Meter Sled Push
Friday
Conditioning
"Fran"
21-15-9
Thruster 95/65
Pull-Up / Jumping Pull-Up
Saturday
Conditioning
Partners, 9:00 Time Cap
50 Deadlift 225/145
50 Toes to Bar
40 Deadlift
30 Chest to Bar
30 Deadlift
10 Bar Muscle-Up
Floater Partner I Go, You Go, Full Round
20/15 Calorie Bike
10, 50 Foot Shuttle Runs
Sunday
"McNally"
Partner WOD: (split how you choose, slap 5 when you switch)
Partner 2000 Meter Row
100 Wallballs 20/14#
1000 Meter Run Together
50 Power Cleans 135/95#
100 Calorie Bike
Endurance 05-09-23
Tuesday
Lunging our way to the finish line...@ The BWHS Track
8-Rounds - For Time...
100m Sprint
100m Walking Lunges
100m Run
100m Walking Lunges
400m Jog