Thursday

E2MOM for 20in:

 40 Double Unders 

 10 1arm alternating DB Snatches*

*DB RX= 70/50

Wednesday

Active “Murph” Recovery 

Tuesday

Today, we HONOR 

Lt. Michael P. Murphy

 “Murph”

For Time:
 Run 1 Mile
  100 Pull-ups

  200 Push-ups
  300 Squats
 Run 1 Mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Monday

Pre- “Murph” WOD

2,000m ROW

Movement Prep & Strategy Discussion 

Operation Red Wings

Timeline: June 27 – July 2, 2005

• Late June 2005: Planning for the mission concludes, aimed at disrupting anti-coalition militias led by Ahmad Shah. 
• June 27, 2005: A four-man Navy SEAL reconnaissance team (Murphy, Dietz, Axelson, Luttrell) is inserted onto the slopes of Sawtalo Sar. 
• June 28, 2005 (The Incident):
  • The SEAL team is discovered by local goat herders, compromising their position. 
  • The team is surrounded and attacked by a large force of Taliban fighters. 
  • A firefight ensues, leading to the death of three SEALs and the wounding of Marcus Luttrell. 
  • An MH-47 Chinook helicopter carrying a Quick Reaction Force (QRF) is shot down by an RPG, killing all 16 personnel aboard (eight SEALs and eight Night Stalkers). 
• June 29 – July 2, 2005: Lone Survivor Marcus Luttrell evades capture while being protected by local Afghan villagers. 
• July 2, 2005: U.S. forces rescue Luttrell. 
• Mid-July 2005: The operation concludes with follow-on missions. 

FUNday

400m Warmup

5 Rounds of:

  200m Sprint

  200m Walk

Thursday

On an 18min Clock: 

9-15-21 reps for time of:

  Pull-ups

  Thrusters (95/65)

In the remaining time:
Build to a HEAVY Thruster

 

Wednesday

Deadlift: 5-5-5-5-5

Bar Hangs

Tuesday

5 Rounds for TIME:

    5 Devil Press*

 10 Front Squats*

 15 Push-Ups

 20 Hollow Rocks 

RX* DBs= 50/35

Monday

15-12-9-6-3 reps for TIME: 

 Power Cleans*

 Bar-Facing Burpees 

*RX= 135/95

Tuesday

  Floor Press: 5-5-5-5-5
  Pendlay Rows: 5-5-5-5-5

Monday

 “Volkswagen”

21-15-9 Reps for TIME:

 Bench Press (50% 1RM)

 Pull-UPs

FUNday

In TEAMs of 3…

For TIME:

 2,000m ROW

 30 DB Thrusters (50/30s)

 60 Bench Press (135/95)

 30 Pull-UPs

 60 OH Lunges

 30 DB Snatches (70/50)

 1 Mile RUN

Thursday

1 1/4 Front Squats: 4-4-4-4-4

Bulgarian Split Squats: 5-5-5-5 

(each leg)

Wednesday

6 Rounds, FGB Format:

 Deadlift (135/95)  

 Push-UPs

 Step-UPs

 Sit-UPs

 REST

Ancient Greek philosopher Socrates said:

No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.

Tuesday

 5 Sets of Complex for LOAD:
 5 Shoulder Presses  
 5 Push Presses 
 5 Push Jerks
 
No rest between movements.
Rest between Sets 

Post-Workout Test
AMRAP in 1min: Push Presses @ 60%

Troopers Train like Lions

Monday

AMRAP in 21min of:

 10 Tire Flips

 10 Sledge Hammer Strikes 

 400m RUN

"It's always too early to quit."

          -Norman Vincent Peale

FUNday

For TIME:
6 rope climbs to 15 feet
6 dumbbell farmers carry shuttles
21 dumbbell deadlifts
21-calorie bike
4 rope climbs
4 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie bike
2 rope climbs
2 dumbbell farmers carry shuttles
9 dumbbell deadlifts
9-calorie bike

One shuttle is 25 feet down and 25 feet back.

DB RX= 70/50s

Thursday

5 Sets of Complex for LOAD:

5 Shoulder Presses 

5 Push Presses 

5 Push Jerks

No rest between movements.

Rest between Sets 

Post-Workout Test
AMRAP in 1 min of: Push Presses @ 60%

Troopers Train like Lions

Wednesday

AMRAP in 15min:

 100m Farmer’s Carry
 10 Shuttle Runs*
 30 DB Snatches

*The shuttle run is 25 feet out and 25 feet back.

DB RX= 50/30

Tuesday

BOX Squats: 5-5-5-3-3-3

One of the Best Tools You're Probably Not Using Enough

Monday

Today's Hero workout is in honor of U.S. Army Sgt. 1st Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, who died on Aug. 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device. 

               “Adrian”

    ADRIAN M. ELIZALDE

                  SFC

7 Rounds for TIME:
  3 Forward Rolls
  5 Wall Walks
  7 Toes-2-Bars
  9 Box Jumps

FUNday

Bulgarian Split Squats:

 5-5-5-5*

1 Legged Box Step-UPs:

 10-10-10-10*

GHD Situps:

 10-10-10

*Each Leg

Thursday

In TEAMs of 2…

Buy In: Block RUN

AMRAP in 25min:

 10 Burpees

 15 Air Squats

 20 Sit-UPs

 10 Push-Ups

 20 Lunges

Cash Out: Block RUN

I GO - You GO Format

Wednesday

Active Recovery WOD

FUNday

AMRAP in 21min:

 10 Pull-UPs

 20 Box Jumps

   3 Shuttle RUNs

Thursday

1 HOUR RUCK.

Wednesday

For TIME:
 20 Wallballs

 500m ROW
 30 KB Swings
 30 Box Jumps
 500m SKI

 30 KB Snatches 

 30 Box Jumps

 500m ROW

 20 Wallballs

KB RX= 53/35

'Dead Glutes'

Tuesday

WARM-UP

EMOM × 10 MINUTES

 MIN 1 - :45 Air Squats

 MIN 2 - :45 DB RDL

 MIN 3—:45 Glute Bridge

 MIN 4 - :45 DB Bent-Over Row

 MIN 5 - :45 Inchworms 

EMOM × 10 MINUTES*

 EVEN - 10-15 DB Goblet Squats

   ODD - 10-15 DB Deadlifts

*Use single DB for Goblet Squats, double DBs for the DLs.

EMOM × 10 MINUTES

 EVEN - 10-15 DB Floor Press

   ODD - 10-15 DB Bent Over Row

Monday

10 Rounds for TIME:

 10 Burpees

   5 Pull-UPs

 10 G2OH (115/75)

 200m RUN

FUNday

3 Rounds for Quality:
 20 Ring Dips
   8 Turkish Get-UPs (53/35)
 20 Pull-UPs

Switch arms as desired on the TKUs

Thursday

Back Squat 5-5-3-3-1-1-1 

Wednesday

 1 Hour RUCK

Tuesday

For TIME:

 30 Power Cleans

 800m RUN

 30 Power Cleans

RX= 155/105

Monday

Cindy

AMRAP in 20min of:

   5 Pull-UPs 

 10 Push-UPs

 15 Squats

FUNday

In TEAMS of 2…

Buy IN: 30 4count Flutter Kicks

AMRAP in 20min of:

 10 Wallballs

   5 Devil Presses

 20 Russian Twist

 20 Bar-Over-Hops

 10 Hang Cleans

 

Cash OUT: 30 4count Flutter Kicks

1* Team member working at a time

Alternate after each movement 

Thursday

PD Special KB Complex

E2MOM for 20min Complete:

 5 Rows + 5 Swings + 5 Thrusters 

All movements are done 1 handed

Each Round, complete the complex left handed then right handed. 10 Total Rounds. Pick a challenging weight and decrease the load if needed. 

Video Demo

Wednesday

2 Rounds for TIME:
 1 Mile RUN
 15 Deadlifts

RX= 315/225

Tuesday

5 Rounds for TIME:
 15 Box Jumps
 15 Bench Presses

RX= 135/95

Monday

3 Rounds for TIME:

 400m RUN

 30 KB Snatches (15L, 15R)

 20 KB Swings

KB RX= 53/35

23-1 ODDS!

Thursday

10 Rounds:

 1min RUN

 1min Walk

   then…

Plank Ladder: Left-Center-Right

 :30-:45-:1min-:45-:30

Wednesday

Andi

For TIME:

 100 Hang Power Snatches

 100 Push Presses

 100 Sumo Deadlift High Pulls

 100 Front Squats

RX= 65/45

Tuesday

Back Squat: 10-10-7-7-3-3-3

Monday

AMRAP in 16min:

 12 Burpees-Over-Bar

 12 Power Cleans

 30 Bar-Over-Hops

 12 Thrusters

RX= 95/75

Man who has never played football before gets drafted by Philadelphia Eagles after dominating NFL combine

FUNDAY

 ACTIVE Recovery 

Draft Day

5 Rounds, each for TIME:
 75’ KB FR Carry
 15 Box Jump-Overs
 75’ KB FR Carry

KB RX= 53/35s

Pat Tillman

The PAT TILLMAN Foundation

Patrick Daniel Tillman 

11/6/1976–4/22/2004 

In 1998, Tillman was drafted into the NFL by the Arizona Cardinals. During his NFL career, he completed 2 Triathlons and received a graduate degree in American history. In May 2002, eight months after the September 11 attacks and after completing the fifteen remaining games of the 2001 season which followed the attacks (at a salary of $512,000 per year), Tillman turned down a contract offer of $3.6 million over three years from the Cardinals to enlist in the U.S. Army.

Pat, along with his brother Kevin, completed the Ranger Indoctrination Program in late 2002 and were assigned to the 2nd Ranger Battalion in Fort Lewis, Washington. He  served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third-highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them."

7 Rounds For Time:

 7 Deadlifts (315/205)

 200m Sprint

 15 Pull-Ups

 45 seconds Rest

Tuesday

BENCH PRESS: 10X3 @85%

-REST 2:00-3:00 B/T SETS-

DB DECLINE BENCH: 3X8 

-REST 1:00-1:30 B/T SETS-

SUPERSET:

4 SETS

 12 DEFICIT PUSH-UPS

 12 BARBELL SKULL CRUSHERS

-REST 1:30-2:00 B/T SETS-

SINGLE ARM DB FRENCH PRESS:

 3 SETS: 25 REPS (EACH SIDE)

-REST 1:00-1:30 B/T SETS-