5 sets for time:
600/750-m row
– Rest 3:00 between rounds.
– Score is slowest row.
5 sets for time:
500/600-m row
– Rest 3:00 between rounds.
– Score is slowest row.
5 sets for time:
300/450-m row
– Rest 3:00 between rounds.
– Score is slowest row.
EMOM 20:
Odd min | 5 front squats
Even min | 5 muscle-ups
EMOM 20:
Odd min | 5 front squats
Even min | 3 jumping muscle-ups
EMOM 20:
Odd min | 3 front squats
Even min | 3 low-ring muscle-up transitions
Hero WOD
AMRAP 25 with a partner:
150 double-unders
50 push-ups
15 power cleans (125/185 lb)
– Partners split work as desired.
AMRAP 25 with a partner:
100 double-unders
30 push-ups
15 power cleans (95/135 lb)
– Partners split work as desired.
3-5 rounds for time with a partner:
75 single-unders
15 hand-elevated push-ups
10 power cleans (35/45 lb)
– Partners split work as desired.
For time:
27-21-15-9
DB thrusters (20/35 lb)
Pull-ups
– Use two DBs.
For time:
21-15-9
DB thrusters (15/25 lb)
Pull-ups
– Use two DBs.
For time:
21-15-9
DB thrusters (10/15 lb)
Jumping pull-ups
– Use two DBs.
For time:
9 hand-release push-ups
100-m run
15 hand-release push-ups
200-m run
21 hand-release push-ups
400-m run
21 hand-release push-ups
200-m run
15 hand-release push-ups
100-m run
9 hand-release push-ups
For time:
6 hand-release push-ups
100-m run
8 hand-release push-ups
200-m run
12 hand-release push-ups
400-m run
12 hand-release push-ups
200-m run
8 hand-release push-ups
100-m run
6 hand-release push-ups
For time:
5 hand-release push-ups from knees
100-m run
7 hand-release push-ups from knees
200-m run
9 hand-release push-ups from knees
200-m run
9 hand-release push-ups from knees
200-m run
7 hand-release push-ups from knees
100-m run
5 hand-release push-ups from knees
Post-workout
Accumulate:
2:00 in a handstand
– Athlete’s choice: freestanding, against the wall, feet on a box, etc.
HEAVY DAY
0:00-10:00
1-rep-max clean
10:00-20:00
1-rep-max bench press
20:00-30:00
1-rep-max overhead squat
Same as Rx’d
0:00-10:00
3-rep-max clean
10:00-20:00
3-rep-max bench press
20:00-30:00
3-rep-max overhead squat
For time:
2,000-m row
Same as Rx’d
For time:
1,600-m row
Post-workout
2 sets:
1:00 plank hold
50 Russian twists
For time:
9-7-5:
Deadlifts (125/185 lb)
Hang power cleans
Front squats
For time:
9-7-5:
Deadlifts (95/135 lb)
Hang power cleans
Front squats
For time:
9-7-5:
Deadlifts (55/75 lb)
Hang power cleans
Front squats
Post-workout:
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load.
Pre-workout:
On a 10:00 clock:
Freestanding handstand practice
AMRAP 10:
3-6-9-12… etc.
Toes-to-bars
1-2-3-4… etc.
Wall walks
AMRAP 10:
2-4-6-8-10-12… etc.
Toes-to-bars
1-1-2-2-3-3.. etc.
Wall walks
AMRAP 10:
3-6-9-12… etc.
Hanging knee raises
1-2-3-4… etc.
Inchworm + push-ups
Pre-workout:
On a 10:00 clock:
5 push presses
– Build to a heavy set of 5 reps.
7 rounds for time:
7 sumo deadlift high pulls (65/95 lb)
7 push presses
7 box jump-overs (24/30 in)
7 rounds for time:
7 sumo deadlift high pulls (55/75 lb)
7 push presses
7 box jump-overs (20/24 in)
7 rounds for time:
5 sumo deadlift high pulls (35/45 lb)
5 push presses
5 box step-overs (20 in)
4 rounds for time:
Run 800 m
– Rest 3:00 between rounds.
Same as Rx’d
4 rounds for time:
Run 600 m
– Rest 3:00 between rounds.
Post-workout:
Accumulate:
30 GHD back extensions
– Rest as needed.
//Benchmark
As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
As many rounds as possible in 20 minutes of:
3 pull-ups
6 push-ups
15 air squats
Every 2:00 x 10 rounds:
3 ring rows
6 push-ups from the knees
9 air squats
Join us on SATURDAY, May 25th at 9:00am as we honor Mike Murphy and pledge our community’s support to his memory.
Pre-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single DB.
For time:
80 DB box step-ups (20/24 in) (35/50 lb)
– Every minute on the minute, starting at :00, perform 20 double-unders.
– Use two dumbbells.
For time:
80 DB box set-ups (20/24 in) (25/35 lb)
– Every minute on the minute, starting at :00, perform 10 double-unders.
– Use two dumbbells.
For time:
60 DB box set-ups (12/20 in) (10/15 lb)
– Every minute on the minute, starting at :00, perform 20 single-unders.
– Use two dumbbells.
6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups
6 rounds for time:
9 hang squat cleans (75/115 lb)
2 bar muscle-ups
– Bar muscle-ups can be singles.
6 rounds for time:
9 hang power cleans (55/75 lb)
6 jumping chest-to-bar pull-ups
Pre-workout:
10:00-15:00 of guided skin the cat practice
5 rounds:
:30 row
:30 push-ups
Rest 2:00
– Score is total calories and push-up reps.
Same as Rx’d
5 rounds:
:30 row
:30 hand-elevated push-ups
Rest 2:00
– Score is total calories and push-up reps.
For time:
800-m run
36 dumbbell front rack lunges (35/50 lb)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
– Use two DBs.
For time:
800-m run
36 dumbbell front rack lunges (20/35 lb)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
– Use two DBs.
For time:
400-m run
24 dumbbell front rack lunges (10/15 lb)
400-m run
12 dumbbell front rack lunges
200-m run
6 dumbbell front rack lunges
200-m run
– Use two DBs.
Pre-workout:
EMOM 9:
3 single-arm DB overhead squats, left arm
3 single-arm DB overhead squats, right arm
– Use workout weight or lighter load.
EMOM 12:
Odd min | 2 legless rope climbs
Even min | Max-reps devils presses (20/35 lb)
EMOM 12:
Odd min | 1 rope climb
Even min | Max-reps devils presses (15/25 lb)
EMOM 12:
Odd min | 4 pull-to-stands
Even min | Max-reps devils presses (10/15 lb)
7 x 1:00 rounds of:
21 double-unders
7 burpees
Max-reps deadlifts (225/315 lb)
– Rest 2:00 between rounds.
7 x 1:00 rounds of:
15 double-unders
5 burpees
Max-reps deadlifts (185/225 lb)
– Rest 2:00 between rounds.
7 x 1:00 rounds of:
21 single-unders
3 burpees
Max-reps deadlifts (95/135 lb)
– Rest 2:00 between rounds.
For time:
50-40-30
Wall-ball shots (14/20 lb) (9/10 ft)
5-4-3
Strict muscle-ups
For time:
50-40-30
Wall-ball shots (10/14 lb) (9/10 ft)
5-4-3
Low-ring muscle-up transitions
For time:
30-20-10
Wall-ball shots (8/10 lb) (9/10 ft)
5-4-3
Foot-assisted strict pull-ups
Foot-assisted strict ring dips
Post-workout:
1 set:
30 V-ups
40 tuck-ups
50 hollow rocks