2x:
200 meter run
10 spiderman lunges
10 wall slides
10 squat therapy
10 pvc pass thrus
10 pvc figure 8’s
Every 2 minutes for 36 minutes, switch between the 2 clusters:
20/15 calorie row
15 deadlifts
and
200 meter run
15 Russian KB swings
2 ROUNDS
5 Cat Cows
10 KB Deadlift
10 Scap Pull-Ups
10 Alt. V-Ups
Into…
1 ROUND
5/5 Moose Antlers
10 Russian KB Swings
10 Kip Swings
10 Tuck Ups or V-Ups
*Keep weight Light across all sets. This is a Deload Week.
(Score is Weight)
Week 5 of 6 Wendler
4 SETS*
15 Russian KB Swing (53/35)
10 Toes to Bar
10 TNG Deadlifts (255/175)**
10 Toes to Bar
15 Russian KB Swing
-Rest 1:00 b/t Sets-
*Goal is to shoot for unbroken reps of each movement.
**Must double overhand grip the barbell.
(Score is Slowest Set)
4 SETS*
15 Russian KB Swing (35/26)
10 Knees to Chest
10 TNG Deadlifts (185/135)**
10 Knees to Chest
15 Russian KB Swing
-Rest 1:00 b/t Sets-
*Goal is to shoot for unbroken reps of each movement.
**Must double overhand grip the barbell.
(Score is Slowest Set)
5/5 Sciatic Nerve Floss
10/10 Single Arm Seated Banded Lat Pulldown
5/5 Single Arm Wrist Nerve Floss
-Rest as Needed b/t Sets-
(No Measure)
2 ROUNDS
5 Cat Cows
10 KB Deadlift
10 Scap Pull-Ups
10 Alt. V-Ups
Into…
1 ROUND
5/5 Moose Antlers
10 Russian KB Swings
10 Kip Swings
10 Tuck Ups or V-Ups
*Keep weight Light across all sets. This is a Deload Week.
(Score is Weight)
Week 5 of 6 Wendler
4 SETS*
15 Russian KB Swing (53/35)
10 Toes to Bar
10 TNG Deadlifts (255/175)**
10 Toes to Bar
15 Russian KB Swing
-Rest 1:00 b/t Sets-
*Goal is to shoot for unbroken reps of each movement.
**Must double overhand grip the barbell.
(Score is Slowest Set)
KG KB: (24/16)
KG BB: (115/79)
4 SETS*
15 Russian KB Swing (35/26)
10 Knees to Chest
10 TNG Deadlifts (185/135)**
10 Knees to Chest
15 Russian KB Swing
-Rest 1:00 b/t Sets-
*Goal is to shoot for unbroken reps of each movement.
**Must double overhand grip the barbell.
(Score is Slowest Set)
KG KB: (16/12)
KG BB: (85/60)
5/5 Sciatic Nerve Floss
10/10 Single Arm Seated Banded Lat Pulldown
5/5 Single Arm Wrist Nerve Floss
-Rest as Needed b/t Sets-
(No Measure)
AMRAP x 6 MINUTES
10 Jumping Jacks
5/5 Med Ball Around the Worlds
5/5 Med Ball Single Leg RDLs
10 Med Ball Ground to Overhead
INTO…
2 ROUNDS
:20/:20 Single Arm Med Ball Overhead Hold
10 Calf Raises
20 Alt. Skater Jumps
:20 Static Hold (athlete choice – Bar Hang / Wall Sit / Plank Hold)
ON AN 8:00 RUNNING CLOCK…
Practice one of the below options…
*Options:
Single Unders
Double Unders
Triple Unders
Crossover Single Unders
(No Measure)
EMOM x 18 MINUTES*
MIN 1&2 – AMRAP of…6 Tall Box Crawl-Overs (Athlete Choice)** + 12 Ball Slams (20/14) + 36 DoubleUnders
MIN 3 – :40 Static Hold***
*Pick up where you left off.
**Standard height is 30/24
***Options for Static Hold…
Plank Hold
Wall Sit
Bar Hang
(Score is Total Rounds + Reps)
EMOM x 18 MINUTES*
MIN 1&2 – AMRAP of…6 Box Crawl Overs (Athlete Choice)** + 12 Ball Slams (14/10) + 60 Single Unders
MIN 3 – :40 Static Hold***
*Pick up where you left off.
**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.
***Options for Static Hold…
Plank Hold
Wall Sit
Bar Hang
(Score is Total Rounds + Reps)
EMOM x 9 MINUTES
MIN 1 – :45 Prayer Stretch on Box
MIN 2 – :45 Calf or Foot Smash
MIN 3 – :45 Alt. Wrist Rotations*
*Can be done from a Plank or Table Top Position.
(No Measure)
AMRAP x 6 MINUTES
10 Jumping Jacks
5/5 Slam Ball Around the Worlds
5/5 Slam Ball Single Leg RDLs
10 Slam Ball Ground to Overhead
INTO…
2 ROUNDS
:20/:20 Single Arm Slam Ball Overhead Hold
10 Calf Raises
20 Alt. Skater Jumps
:20 Static Hold (athlete choice – Bar Hang / Wall Sit / Plank Hold)
ON AN 8:00 RUNNING CLOCK…
Practice one of the below options…
*Options:
Single Unders
Double Unders
Triple Unders
Crossover Single Unders
(No Measure)
EMOM x 18 MINUTES*
MIN 1&2 – AMRAP of…6 Tall Box Crawl-Overs (Athlete Choice)** + 12 Slam Balls (30/20) + 36 Doubles Unders
MIN 3 – :40 Static Hold***
*Pick up where you left off.
**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.
***Options for Static Hold…
Plank Hold
Wall Sit
Bar Hang
(Score is Total Rounds + Reps)
KG SB: (15/10)
EMOM x 18 MINUTES*
MIN 1&2 – AMRAP of…6 Box Crawl Overs (Athlete Choice)** + 12 Slam Balls (20/10) + 60 Single Unders
MIN 3 – :40 Static Hold***
*Pick up where you left off.
**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.
***Options for Static Hold…
Plank Hold
Wall Sit
Bar Hang
(Score is Total Rounds + Reps)
KG SB: (10/5)
EMOM x 9 MINUTES
MIN 1 – :45 Prayer Stretch on Box
MIN 2 – :45 Calf or Foot Smash
MIN 3 – :45 Alt. Wrist Rotations*
*Can be done from a Plank or Table Top Position. Option to add a band for distraction.
(No Measure)
8 minute AMRAP:
100 meter run
10 reverse lunges
10 PVC pass thrus
10 Cossack squats
10 PVC figure 8’s
Boxcamp! Bring your boxing gloves.
16 minute AMRAP:
10 db hang power cleans
10 db front squats
10 db push press
100 meter run
rest 3 minutes
16 minute AMRAP:
10 db renegade rows (no push up)
10 db bicep curls
10 db reverse flyes
100 meter run
*Swap out an AMRAP for time on the bag
2:00 Easy Cardio
Into…
2-3 ROUNDS
10 Cat Cows
8 Inch Worms + Push-Up
10 Alt. Cossack Squats
8 Dead Bugs
Into…
1:00 Mod Cardio
Into..
2-3 ROUNDS
8 Box Jumps
10 Straight Leg Sit-Ups
8 Up-Downs
10 Lateral Step-Overs
AMRAP x 25 MINUTES
20/15 Cal Cardio Choice
20 Russian Twists
15 Sit-Ups
15/12 Cal Cardio Choice
15 Glute Bridge-Ups
10 PVC Over-Unders (24/20)
(Score is Rounds + Reps)
5 Up Dog to Down Dog
:30/:30 Figure 4 Stretch*
10 SLOW Arm Haulers
*Option for Half Pigeon
-Rest as Needed b/t Sets-
(No Measure)
2:00 Easy Cardio
Into…
2-3 ROUNDS
10 Cat Cows
8 Inch Worms + Push-Up
10 Alt. Cossack Squats
8 Dead Bugs
Into…
1:00 Mod Cardio
Into..
2-3 ROUNDS
8 Box Jumps
10 Straight Leg Sit-Ups
8 Up-Downs
10 Lateral Step-Overs
AMRAP x 25 MINUTES
20/15 Cal Cardio Choice
20 Russian Twists
15 Sit-Ups
15/12 Cal Cardio Choice
15 Glute Bridge-Ups
10 PVC Over-Unders (24/20)
(Score is Rounds + Reps)
5 Up Dog to Down Dog
:30/:30 Figure 4 Stretch*
10 SLOW Arm Haulers
*Option for Half Pigeon
-Rest as Needed b/t Sets-
(No Measure)
200m Run
Into…
2-3 SETS FOR QUALITY
10 Kang Squats
5 Scap Push-Ups + 5 Push-Ups
3 Scap Pull-Ups + 2 Pull-Ups
*This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’.
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Reps for the BW movements can be completed in any sequence.
FOR TIME*
800m Run
Into…
10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Squats
Into…
800m Run
*Mandatory break-up the reps into 10 rounds. Weighted vest optional.
(Score is Time)
1:00 Foam Roll*
5 Cat/Cows
:30 Childs Pose
1:00 EZ Recovery Cardio Choice**
*Focus on quads/glutes/lats
**Nasal Only Breathing
-Rest as Needed b.t Sets-
(No Measure)
200m Run
Into…
2-3 SETS FOR QUALITY
10 Kang Squats
5 Scap Push-Ups + 5 Push-Ups
3 Scap Pull-Ups + 2 Pull-Ups
*This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’.
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Reps for the BW movements can be completed in any sequence.
FOR TIME*
800m Run
Into…
10 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Squats
Into…
800m Run
*Mandatory break-up the reps into 10 rounds. Weighted vest optional.
(Score is Time)
1:00 Foam Roll*
5 Cat/Cows
:30 Childs Pose
1:00 EZ Recovery Cardio Choice**
*Focus on quads/glutes/lats
**Nasal Only Breathing
-Rest as Needed b.t Sets-
(No Measure)
