Rest day or make-up day

Workout

For time:
50 Kettlebell Swings, 62/44 lbs
100 Double Unders
50 Russian Kettlebell Swings, 70/53 lbs
100 Double Unders
50 Kettlebell Deadlifts, 106/70 lbs
100 Double Unders

Workout

Overhead Walking Lunge
4-4-4-4-4-4

Workout

For time:
40 GHD Sit-ups
20 Power Cleans, 155/105 lbs
30 GHD Sit-ups
15 Power Cleans, 155/105 lbs
20 GHD Sit-ups
10 Power Cleans, 155/105 lbs
10 GHD Sit-ups
5 Power Cleans, 155/105 lbs

Rest day or make-up day

Workout

“Murph”
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi
If you’ve got a 14/20-lb vest or body armor, wear it.

In memory of Navy Lieutenant Michael 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.

Schedule Update

8:30 and 10am classes only today.

Workout

“Gwen”
Clean & Jerk 15-12-9

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping.
Use the same weight for each set.
Rest as needed between sets.

Workout

4 rounds for time of:
10 Dumbbell Squat Snatches, 50/35 lbs
8 Dumbbell Rows, 50/35 lbs
6 Single Arm Dumbbell Push Press, 50/35 lbs
4 Turkish Get-ups, 50/35 lbs

Rest day or make-up day

Workout

Complete as many rounds as possible in 16 mins of:
10 Strict Toes-to-bars
15 Push-ups
20 Box Step-ups, 50/35 lbs, 20 in