Strength: Deadlift 10-8-6-4-2 Conditioning: 10 Minute AMRAP 50 ft. Walking Lunges w/Wallball or 20 Alternating Forward Lunges w/Wallball 25 Wallballs (20/14) 50 Double Unders/75 Singles
Strength: Bench Press 3 Sets X 7 Reps Then, 3 Sets X 3 Reps Conditioning: Hero WOD J.T. 21-15-9 HSPUs Ring Dips Push Ups * This WOD is named in honor of Navy SEAL and Hospital Corpsman First Class, Jeffrey Taylor, who was killed 15 years ago, yesterday, in a rescue mission in Afghanistan. The mission, Operation Red Wings, was conducted to rescue four fellow SEALS that were under attack, including Michael Murphy, for whom the Murph is named after. That day, eleven Navy SEALS and eight Army Night Stalkers selflessly gave their lives in the service to our nation and for their Special Operations brothers.
Strength: Take 10-15 Minutes to Build to a Heavy Hang Clean & Jerk Conditioning: 5 Rounds for time 12 Hang Power Clean & Jerks 9 Thrusters 6 Power Snatches (RX 75/55)
Strength: Back Squat 3 Sets X 6 Repetitions then, 3 Sets X 3 Repetitions Conditioning: AMRAP 20: 200 Meter Run 15 Slam Balls (30/20) 10 Toes To Bar
Strength: Dumbbell Bench Press & Single Arm Dumbbell Row 5 Sets X 6-8 Repetitions Conditioning: AMRAP 3 X 5 Rounds: (90 Seconds Rest Between Rounds) 250 Meter Row 12 Box Jumps (24/20) Kettlebell Swings (53/35) * Score is Total Kettlebell Swings in Time Remaining Each Round
Gymnastics Skill Work: Take 10 minutes to work on or practice Handstand Holds, Handstand Shoulder Taps, HSPUs, or Handstand Walks Conditioning: For Time: (20 Minute Cap) 5 Rounds - 30 Double Unders 15 Thrusters (75/55) Directly Into, 5 Rounds - 30 Double Unders 15 Overhead Squats (75/55)
Complete As Much As Possible in 20 Minutes: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats *Try to go for as long as possible for unbroken sets
Strength: Build to a Heavy Snatch + Power Snatch Conditioning: For Time: 40 Calorie Bike 9 Power Snatches (75/55) Rest 3 Minutes 30 Calorie Bike 7 Power Snatches (95/65) Rest 2 Minutes 20 Calorie Bike 5 Power Snatches (115/75) Rest 1 Minute 10 Calorie Bike 3 Power Snatches (135/95)
Strength: Front Squat Take 15 minutes to build to a heavy set of 10 reps Conditioning: 3 RFT: 20 Front Squats (135/95) 7 Muscle Ups (or Burpee Pull-ups)
Conditioning: 3 Rounds For Reps: 1 Minute DUs 1 Minute AbMat Sit-ups 1 Minute Push-ups 1 Minute Dumbbell Box Step-ups (50/35, 20") 1 Minute Calorie Row 1 Minute Rest
Gymnastics Skill Work: Take 10 minutes to work on or practice Handstand Holds, Handstand Shoulder Taps, HSPUs, or Handstand Walks Conditioning: For time: 10-9-8-7-6-5-4-3-2-1 HSPUs Hang Power Cleans (135/95)
Strength: Bench Press 4 X 7 Conditioning: AMRAP 16: 21/15 Calorie Bike 15 T2B 9 Wallballs (20/14)
Strength: Deadlift 3 X 5, Then 3 X 3 Conditioning: 4 RFT 400 Meter Run 30 Russian (eye-level) KBS (35/25)
Strength: Clean & Jerk Take 10 Minutes to Build to Working Weight for C&J Conditioning: 3 RFT 800 Meter Run + 1 Clean & Jerk (185/125) *Rest 5 Minutes Between Rounds
Strength: EMOM 12: 3 Front Squats 5 Back Squats * Alternate Front and Back Every Minute Conditioning: For Time: (15 Minute Cap) Accumulate 50 Devils Presses Interval Style 2-2-2-3 35 DUs 5 Lateral DB Burpees Max Devil Presses (35s/25s)
Strength: Bench Press 4 X 6 Conditioning: 3 RFT: 200 Meter Farmers Carry (53s/35s) 35 Push-ups 50 Sit-ups
Conditioning: AMRAP 20: 20 Slamballs 20 Box Jumps (24/20) 20 Slamball Lunges 20 Pull-ups (Slamball RX 30/20)
Strength: Strict Press 5 X 5 Conditioning: For Time 15-12-9-6-3 Kipping HPSU 200 Meter Run
Strength: Snatch Complex Take 10 Mins to Build to a Single Moderate/Heavy 3-Position Snatch (High, Low and Ground) Conditioning: For time (21 Min Cap) 30 SDHP 30 Front Squats 30 Hang Squat Cleans 30 Power Snatch 30 OHS (75/55) *Every 90 Secs Stop and do 5 Burpees
Strength: Bench Press 6 X 4 Conditioning: For Time 50-40-30-20-10: KBS (53/35) AbMat Sit-Ups
