WEIGHTLIFTING
REST DAY
CONDITIONING

Complete for time:
Run 800 meters
50 burpees
Run 800 meters
SKILL WORK
Pistols

WEIGHTLIFTING

Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split – 4 sets
Power clean + front squat + clean + jerk (3 sec pause in split) – 5 sets
Hang snatch high-pull, flat-footed – 4 x 4
Front squat – 5 x 3; 2-3% heavier than last week

STRENGTH

Power Clean + Front Squat + Hang Squat Clean – 5 sets
Back Squat, 3-3-3+
These are percentage-based squats. The percentages will be noted on the whiteboard.

CONDITIONING

AMRAP in 7 mins
30 Double unders
10 Kettlebell swings, 53/35

WEIGHTLIFTING

Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
Snatch – 80% x 2 x 5
Snatch pull – 90%x3, 95%x3, 100%x3
Snatch push press + OHS – 5 x 2+1 (add weight from last wk)

STRENGTH

Shoulder Press, 2-2-2-2-2-2-2

CONDITIONING

Tabata
Sit ups
Plank holds, Left
Plank holds, Right

rest 2 mins

7 wall walks

“MURPH”

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.

WEIGHTLIFTING (7 am)

Your choice of warm-up series x 4 sets
Snatch – after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
Clean & jerk – same as snatch
Pause back squat (3 sec pause) – 3 x 2

WOD (8 am)

In teams of two complete the following:

Row 2K
100 Thrusters, 45/35
100 Box Jumps, 24/20
100 Kettlebell swings, 55/35
100 Step walking lunge
Run 1 mile

Only one athlete will perform work at a time. While one athlete performs the work, the partner will be in a plank position. When the partner can no longer hold the plank, he/she will switch with the other. The only exception will be the Row/Run. Athletes will simply take turns rowing or running until required distance is achieved.

WEIGHTLIFTING

Warm-up series – 2 clean long pull + 2 front squat + 2 clean Sots press x 4 sets
Clean segment pull (1", knee, hip, finish) + clean – (1+1) x 4 sets
Clean & jerk – 75% x (2 + 1) x 5
Clean pull – 85%x3, 90%x3, 95%x3
Snatch balance – 5 x 2

CONDITIONING

REST DAY

WEIGHTLIFTING

Warm-up series – 2 push press + 2 jerk behind neck + 2 press behind neck in split – 4 sets
Power clean + front squat + clean + jerk (3 sec pause in split) – 5 sets
Hang snatch high-pull, flat-footed – 4 x 4
Front squat – 5 x 3; 2-3% heavier than last week

CONDITIONING
2 rounds:
100 Double unders
25 Wall balls, 20/14
25 Burpees
25 Toes to bar

Rest 5 mins between rounds

WEIGHTLIFTING

Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 4 sets
Snatch segment pull (1″, knee, hip, finish) + snatch – (1+1) x 4 sets
Snatch – 75% x 2 x 5
Snatch pull – 85%x3, 90%x3, 95%x3
Snatch push press + OHS – 5 x 2+1

STRENGTH

Push Press, 5-5-5-5-5

CONDITIONING

Push up – 2 min max
rest 10 sec
Run 400 meters
rest 10 sec
Chin ups- 2 min max
rest 10 sec
Run 400 meters
rest 10 sec
Sit ups – 2 min max
rest 10 sec
Dips – 2min max