07-26 to 08-01

07-26 to 08-01

07-26

800m Run
into…

4x Rounds
21x Push-ups
14x Front Rack Lunges (Barbell Only 45#/35#)
7x Hang Power Cleans (Barbell Only 45#/35#)

into…
800m Run

07-27

4x Rounds
15x 2xDB Deadlifts
12x 2xDB Clean & Jerk
9x 2xDB Front Squat
6x 1xDB Snatch
1:00 Rest

FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups

07-28

6x Rounds

Rounds 1, 3, 5
400m Run
15x KBS
8x Pull-ups

Rounds 2, 4, 6
15x Wall Balls
30x Double Unders
6x HSPU

07-29

50x Wall Balls
2:00 Plank
50x Alt DB Snatches
2:00 Wall Sit
50x Alt DB Snatches
2:00 Plank
50x Wall Balls

*planks/wall sit is ‘accumulated’ time, so break when needed

07-30

10-9-8-7-6-5-4-3-2-1 (For Time)
Push-Press 95#/65#
Bar Facing Burpee

FINISHER
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest

07-31 to 08-01

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

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07-26 to 08-01

07-19 to 07-25

07-19

15:00 AMRAP
10x Deadlifts
10x 2xDB Push Press
200m Run

FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups

07-20

For Time
50x Goblet Squats
25x 2xDB Push Press
400x Jump Rope Singles
25x 2xDB Push Press
50x Goblet Squats

07-21

25:00 AMRAP
400m Run/Jog/Walk
30x Sit-ups
15x 2xDB Clean & Jerk
10x Ring Rows

FINISHER
3×10 V-ups
2×1:00 second Single Leg Plank

07-22

GOKU vs. VEGETA

GOKU
4x Rounds:

5x 1-Arm Devil Press (50|35#)
10x 1-Arm DB Overhead Lunge
15x 1-Arm DB Push Press

Straight into…

VEGETA
For Time:

20x 1-Arm Devil Press
40x 1-Arm DB Overhead Lunge
60x 1-Arm DB Push Press

*Reps do not need to alternate sides but should be split evenly between right and left.

07-23

Every 4:00 x 4 Rounds
30x Double Unders (3:1 Singles)
200m Run
15x Wall Balls

*Rest remainder of time under 4:00

07-24 25

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

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07-26 to 08-01

07-12 to 07-18

07-12

5-15-5
Burpees
Pull-ups

3:00 Rest

5-15-5
Burpees
Push-ups

07-13

5x Rounds
6x Front Squat (from floor)
15x Burpee Box Step Ups @20″
1:00 Rest

07-14

3x Rounds
12x DB Thrusters #AHAP
15x Push-ups
20x KBS #AHAP
100x Jump Rope (singles)
10x Ball Slams

FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs

07-15

3x Rounds
12x 2xDB Hang Cleans #AHAP
10x 2xDB Bent Over Rows #AHAP
8x Goblet Squats
4x Turkish Get-up (Go Light)

Then…

400m DB Farmer Carry AHAP#

2:00 Rest

400m DB Farmer Carry AHAP#

07-16

Goblet Squats
5-5-5-5-5
*Choose a weight that is heavy but one you can do 5 reps in a row without stopping with.

4x Rounds
100x Jump Rope Singles
20x Sit-ups
20x Air Squats
10x Push-ups
200m Run

07-17 18

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

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07-26 to 08-01

07-05 to 07-11

07-05

5-15-5
Burpees
Pull-ups

3:00 Rest

5-15-5
Burpees
Push-ups

07-06

18x Dumbell Thrusters
200m Run
15x Dumbell Thrusters
200m Run
12x Dumbell Thrusters
200m Run
9x Dumbell Thrusters
200m Run
6x Dumbell Thrusters
200m Run
3x Dumbell Thrusters

07-07

3x Rounds
1:00 Shoulder Hold Lunges
1:00 Toe Taps on Ball
1:00 Wall Balls
1:00 Skaters
1:00 Plank Hold

FINISHER
2x 1:00 side plank (1x each side)
Rest :30 sec between sets

2x 1:00 one arm weighted plank (1x each arm)
Rest 1:00 between sets

3×12 v-ups
Rest as needed between sets

07-08

5x Rounds
10x 2xDB Hang Cleans
15x No Push-up Burpee
20x Box Step Ups
30x Air Squat

07-09

3x Rounds
5x Inch Worm Push-ups
10x Air Squats
10x Toe-touches ‘Windmill’

into…

3x Rounds
8x Barbell Good Mornings
10x Push-ups to Down dog
12x Cossack Squats

into…

5-4-3-4-3-2
2xDB/KB Front Squats

into…

3x Rounds
20x Goblet Squats
20x Hand Release Push-ups

07-10 11

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

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07-26 to 08-01

06-28 to 07-04

06-28

OPERATION RED WINGS MEMORIAL WOD
https://murphsealmuseum.org/about/operation-red-wings/

5x Rounds
28x push-ups
28x sit-ups
28x slamballs *heaviest load possible
28x overhead walking lunges 45#/35# plate
28x deadlifts 135#/95#
28x kettlebell swings 55#/35#

06-29

20-19-18-17-16-15-14-13-12-11-10
Push Press 2xDB AHAP#
Goblet Squat AHAP#

FINISHER
4x Rounds
20x Sit-ups
10x 2 Count Mountain Climbers
1:00 Plank
10x V-ups

06-30

5k Run

07-01

1x Clean
1x Shoulder to Overhead
1x Front Squat
1x Shoulder to Overhead

8x Rounds 155#/105#

*Barbell movements are completed as a ‘complex’ – do not take hands off of the bar until all movements are complete.
**Scale to barbell weight you can complete, or use 2x DB’s

FINISHER
4x Rounds
20x Russian Twists
10x V-ups
:30 Hollow Hold
:30 Plank
:30 Rest

07-02

4x Rounds
15x Pull-ups
15x Deadlift 155#/105#
400m Run

07-03 04

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

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07-26 to 08-01

06-21 to 27

06-21

5x Rounds
5x Push-ups
10x Goblet Squats
15x Sit-ups
20x Air Squats
400m Run

06-22

20-20-15-15-10-10-5-5
Crunches
V-Ups
Leg Raises
Mountain Climbers
Plank Shoulder Taps

06-23

3x Rounds (18:00)
1:00 Slam Balls
1:00 Sit-ups w/Plate 25#/10# (sit-ups)
1:00 Box Jump 24″/20″ (step-ups)
1:00 KBS #AHAP
1:00 Goblet Squat #AHAP
1:00 Rest

06-24

Tabata(s)(12:00)
16x Rounds :20s work :10s rest
Alternate Between: Hand Release Push-ups & Sit-ups

(WOD 20:00)
5x Rounds :40s Work / :20s Rest
Alt DB Snatch
DB Overhead Hold Lunges
Double Unders / Singles
Plank
*Use a DB weight you can complete 10x DB Snatch unbroken with

06-25

3x 5:00 Rounds (15:00)
10x DB Single Arm (L) Push-press #AHAP
10x DB Single Arm (R) Push-press #AHAP
10x Push-ups
200m Run
*Rest remainder of time under 5:00
**Use a DB weight you can complete 10x unbroken with

3x Rounds (Remainder of Class)
20x Box Step-ups with DB #AHAP
200m Single Arm (L) Farmers Carry #AHAP
200m Single Arm (R) Farmers Carry #AHAP

06-26 27

Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim

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