08-02 to 08-08

08-02 to 08-08

08-02

10-8-6-4-2
Bar Facing Burpees
Deadlift 115#/85#

FINISHER
4×20 Box Step-ups 20″
3×10 Bent Over Rows (2xDBs) #AHAP
3×10 Floor Press (2xDBs) #AHAP

08-03

‘HELEN’
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

FINISHER
5×3 Shoulder Press @75%
5×3 Push Press @ 85%

08-04

For Time
50x Wall Balls
50x TTB
50x Clean & Jerk 95#/65#
30x Wall Balls
30x TTB
30x Clean & Jerk 95#/65#

08-05

1 Mile Run

into…

10:00 EMOM
Min 1: 1 Burpee
Min 2: 3 Burpee
Min 3: 3 Burpee

Min 10: 10 Burpee

FINISHER
400m DB Farmer Carry AHAP#
2:00 Rest
400m DB Farmer Carry AHAP#

08-06

4x Rounds
10x 1xDB Overhead Hold Lunges (R)
10x Push-ups
10x 1xDB Overhead Hold Lunges (L)
10x V-ups

08-07 to 08

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

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08-02 to 08-08

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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08-02 to 08-08

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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08-02 to 08-08

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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08-02 to 08-08

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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08-02 to 08-08

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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