"Full Throttle"

4 rounds: 

500M run 
10 squat cleans (155 / 95) 
15 pullups 
20 burpees

Finals Here We Come!

 - 5 rounds:

 - 21 box jumps (30" / 24")
 - 15 push press (135 / 95)
 - 9 kb american swings (70 / 44)

 - cool down: 750m run

"Breaking down the Pyramid"

 5, 6, 7, 8, 9, 8, 7, 6, 5

 - Deadlifts (225 / 150)
 - Wall Balls (20 / 14)
 - Knees to Elbows

We will explain the pyramid

 Cool Down: plank holds / 10 minute work on skill of choice

"Snatching up the Eastern Finals"

  - Strength: Front Squats 5-3-3-1

 - 20 minute AMRAP


 - 1 Power Snatch plus 2 OHS x3 (135 / 95)
 - 10 pull ups
 - 20 ab mat situps

"Lunge-N-Lungs"

 - 750 M Run 

 - 4 rounds of: 


 - 10 Weighted Lunges (115 / 75) 
 - 25 pushups 

 - 750 M run

"HEAT is ON"

 - Strength: Front Squats 5-3-3-1 


 - then...
 - 7 rounds optional 8th

 - 15 air squats 
 - 12 rows (45 / 25) 
 - 9 ring dips or 20 dips 


 - Cool Down: stretch

Push / Mountain Climb / Swing

6 rounds 

- 5 Push Press (135 / 95) 
- 50 mountain climbers 
- 15 KB American Swings (70 / 44)

Udonis

 20 minute AMRAP


 - 10 power cleans (135 / 95)
 - 10 burpees
 - 10 V-ups

"Fran and Sprints"

 - Strength: Front Squats 5-3-3-1

 - then... FRAN!

 - 21-15-9

 - Thrusters (95 / 65)
 - Pullups

 - Cool Down: Sprints...YEA!

hard CORE endurance

 - 5 deadlifts (225 / 150)
 - 5 ab rollers
 - 250 M run
 - 10 deadlifts (225 / 150)
 - 10 ab rollers
 - 500 M run
 - 15 deadlifts (225 / 150)
 - 15 ab rollers
 - 750 M run
 - 10 deadlifts (225 / 150)
 - 10 ab rollers
 - 500 M run
 - 5 deadlifts (225 / 150)
 - 5 ab rollers
 - 250 M run

 - Cool Down: 10 minute double under work

Steve S.

Strength: Front Squat 5-3-3-1 

5 rounds: 

- 20 KB floor presses (double or single) (70/44 on single) (35/26 on doubles)
- 30 air squats 
- 50 double unders / 150 JRs 

- Cool Down: plank holds 30-60 seconds x3

Let's Get It!

21-15-9 (amount of reps per exercise)

 - HSPU (handstand pushups) or modified
 - Mountain Climbers (21-15-9 each leg)
 - Sumo DLHP (95 / 65)

 - Cool Down: 50 M sprint x 3 with one minute break in between

CheeseCake!

 - Strength: Front Squats 5-3-3-1 

 - then... 

 - 5 rounds: 

 - 10 V-Ups 
 - 20 box jumps (20" / 18") 
 - 40 russian twists (45 / 25) 
 - 40 double unders or 120 jump ropes 

Murph

In memory of Navy Lieutenant Michael P. 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.

Read more about Lt. Murphy here: http://www.irishcentral.com/news/New-warship-named-after-Irish-American-hero-121489519.html and his Memorial Day dedication WOD here: http://memorialdaymurph.homestead.com/index.html

 - Run 1 mile

 - 100 pullups

 - 200 pushups

 - 300 air squats

 - Run 1 mile

 - Pullups, pushups, and air squats can be broken down in any order and separated as necessary.

It will be an honor to do this WOD named after one America's most heroic SEALS!!

 - You can also do half or one quarter of this WOD if you would like!

Getting Warmed Up

Strength: front squats 5-3-3-1 

 - then


 - AMRAP 15 minutes 

 - 5 ohs (115 / 75) 
 - 10 knees to elbows 
 - 15 kb russian swings (70 / 44) 


 - Cool Down: stretching

Seis de Mayo!

Warmup: line drills / PVC shoulder mobility

 - 10 minute: snatches, work on technique or work up to heavy single

then...

 - 5 rounds:

 - 10 hang cleans (115 / 75)
 - 5 ring dips or 15 parallette dips
 - 10 KB Floor press (single or double KBs)

Tabata WOD #2

strength: front squat 5-3-3-1

then tabatas of:

Pullups
V-ups
Pushups
Air Squats
Plank Holds

5/4/2011

Warmup: 10 minute jump rope or double unders 

 then... 

6 Rounds for time 
 - 10 Sumo DLHP (135 / 95) 
 - 50M lunges with plate OH (45 / 25) 
 - 250 M run

Strength: Front Squats 5-3-3-1 (find one rep max or use this to work on flexibility)


then...


Complete AMRAP in 20 minutes of: 

Push press, 10 reps  (115 / 75)
10 KB Swings (53 / 35)
10 Box jumps (24" / 18")