Warm Up: :15 JJ :15 DL :15 Bent Over Row :15 Push Ups+Shoulder Tap x4 :12 Swimmer Kicks :12 Hollow Rocks x4 "Ralph" 8 DL (250/175) 16 Burpees 3 Rope Climbs 600m Run 4 RFT Repeat 6/4/22 ...
Warm Up: 150m Ski/Bike 10 ASQ 5 Burpees 6 Step ups 100m Run 6mins "Alan" FGB Format x4 Rds 1 min Stations- max reps Wall Balls Ski Cal Box Jumps Sit Ups Cal Row Rest Extras: 3x15 Banded Oblique twists 3x15 Reverse Hyper ...
Warm Up: Running Drills Vaughn Warm up Banded Pull a parts Bergner Strength: OTM-10mins Hang CL OTM-10min CL Extras: 3x6/6 BR Reverse Lunge 4x7 Push Press ...
Warm Up: Agility Ladder 5 Jump sqt onto plate 150m Ski Agility Ladder 5 Burpees to plate 7 min AMRAP Strength: Every :15x16 1 Box Jump (not for a max height) "Doug" 10 KB SN-R 5 KB CL/J-R 10 KB SN-L 5 KB CL/J-L :20 Row-Cal 2min Rest 5 Rds Extras: 7x3 Weighted pull ups Crossover Symmetry ...
Warm Up: Old man Running Drills 2min Couch stretch/leg PreWOD: :30/:30x6 Weighted Planks "Mr. Chow" OTM-ALT-20mins (5 rds) 150m Row 150m Ski 20 Sit Ups 350m Bike Erg Extras: Foam Roll or Floss ...
“Murph” 1 Mile run 100 Pull ups 200 Push Ups 300 ASQ 1 Mile run -FT- "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...
Warm Up: Old Man :20 Jump Rope :20 AKBs :20 ASQ :20 Sit ups x4 "Forgetter Bobby" 30 PCL/J (L-M) 30 Wall Balls (H) 30 PSN (L-M) 30 Push ups 30 Ring Rows 30 Med Ball CLs 30 Cal Bike -FT- ...
Warm Up: :15 Lateral Bar Jumps :15 Reaching spiderman :15 Goblet Squats :15 Split Squats X4 Mini Band Walks Strength: E3M x7 1 FSQ "Disgust" 50’ Weighted Walking KB Lunges 100m Run 10 min AMRAP (35/26) Extras: 500m Bike Erg 1 min rest x6 ...
Warm Up: Ankle Flossing Old man Running Drills “Jerry” 1 Mile Run 2k Row 1 Mile Run -FT- Extras: 5 min Recovery bike ...
Warm Up: :60 LAX Lumbar Old man 3 DL 6 Lunges 6 1-leg glute bridge 6 Hollow Rocks 4min Strength: E3M x7 1 DL "Anger" 30 Cal Ski 20 V- Ups 10 Dball to shoulder -FT- Extras: OTM-10min-Alt 100’ Farmers Walk 12 RKBS 3x15 Reverse Hyper ...