Pumped Up

Strength:
15 min to Complete
5-4-3-2-1
Bench Press

Workout:
Alternating Work With A Partner
80 Calorie Bike
40 Strict Handstand Push Up
60 Calorie Bike
30 Strict Handstand Push Up
40 Calorie Bike
20 Strict Handstand Push Up

Extra Credit:
2 Rounds
1 min Max Rep Empty Barbell Curls
Rest 2 min
1 min Max Rep Barbell Skull Crushers
Rest 2 min

Recovery:
Lacrosse Ball Roll Shoulders
Banded Bully Stretch

You Want Some Mo:
10 Rounds
3 Power Clean (155/105)
6 Box Jump Over (24/20)

Gear Shift

Skill:
Ring Muscle Up
& Variations

Workout:

14 Rounds Alternating with a Partner
3 Ring Muscle Up
6 Dumbbell Snatch (70/50)
12 Box Jump Over (24/20)

Extra Credit:
3 Rounds
3 Wall Climb
12 V-Up

Recovery:
Banded Doorway Stretch
Hamstring Stretch on Box

You Want Some Mo:
”Flight Simulator”
10-20-30-40-50-40-30-20-10
Double Under
*All sets must be unbroken
**If you trip, repeat that set until it’s unbroken
Modify to…
5-10-15-20-25-20-15-10-5
or
3-6-9-12-15-12-9-6-3

Hold the Line

Skill:
Movement Review

Workout:
20 min EMOM
A) 5 Squat Clean Thruster (135/95)
B) 15/12 Calorie Row
C) 10 Chest to Bar Pull Up
D) 10 Slam Ball (50/30)
*Complete each Exercise within 1 min and rest with time remaining

Extra Credit:
3 Rounds
20 Hip Circle Hip Bridges
20 Hollow Rock

Recovery:
Foam Roll Upper Back
Banded Lat Opener

You Want Some Mo:
3 Rounds
20 Wall Ball (20/14) (11’/10’)
5 Ring Muscle Up

Health Lift

Strength:
10 min Every Minute on the Minute
3 Band Resisted Deadlift (~65%)

Accessory:
3 Sets:
8 Bulgarian Squat (off bench)
8 Strict Toes to Bar

Workout:
21-15-9
Deadlift (225/155)
Burpee Pull Up
*10 min Time Cap
Rx+ (275/185)

Recovery:
Banded Hamstring Floss
Foam Roll IT Band

You Want Some Mo:
3 Rounds
400m Run at Mile PR pace
into
200m Recovery Run
*No Rest between efforts

The Devil Wears Dumbbells

Skill:
Group Prep
& Movement Review

Workout:
In Teams of Four
40 Calorie Ski
40 Synchronized Devils Press (50/35)
40 Calorie Ski
40 Synchronized Dumbbell Thruster
40 Calorie Ski
40 Synchronized Devils Press
*Devils Press and Thrusters is two people working at a time, meeting at the top of the rep.

Extra Credit:

3 Rounds
1 min Handstand Hold
20 PVC Pipe Sit Up

Recovery:
Foam Roll Lower Back
Baned Hamstring Stretch

You Want Some Mo:
10 min EMOM
5 Clean and Jerk @ 70% 1RM

Flower Power

Strength:
Power Clean Complex
1 Power Clean
1 Hang Power Clean

Workout:
In Teams of Two
20 Power Clean (135/95)
16 Power Clean (155/105)
12 Power Clean (185/125)
8 Power Clean (205/145)
4 Power Clean (225/155)
Rx+
Men: 185/205/225/245/265
Women: 125/145/155/165/175

Extra Credit:
3 Rounds
20 GHD Sit Up
20 Russian Kettlebell Swing (88/70)

Recovery:
Banded Hamstring Floss
Lacrosse Ball Roll Glutes

You Want Some Mo:
2 Rounds
15 Cal Ski
30 Wall Ball
15 Cal Ski
30 Chest to Bar
15 Cal Ski
30 Box Jump
Rest 5 min

Murph

Skill:
Movement Review

Workout:
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.

Extra Credit:
Cheer someone on who’s still working to finish

You Want Some Mo:
Finish the run with someone