Category: Video and Media

EMOM for 6 mins: Hang Snatch

1 Hang Snatch, pick load

Every 1 min for 6 mins.

AMReps 15 mins (3,6,9,…): Power Snatches, Ring Dips and Box Jumps

As many reps as possible in 15 mins of:
3 Power Snatches, 75/55 lbs
3 Ring Dips
3 Box Jumps, 24/20 in
6 Power Snatches, 75/55 lbs
6 Ring Dips
6 Box Jumps, 24/20 in
9 Power Snatches, 75/55 lbs
9 Ring Dips
9 Box Jumps, 24/20 in
…
Continue adding 3 reps each round to each movement until time expires.

Back Squat 5-5-5-5

Back Squat 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x RFT: Row Cal and DB Walking Lunges

5 rounds, each round for time, of:
15/12 Row Calories
Dumbbell Walking Lunge, 50/35 lbs, 50 ft
15/12 Row Calories

Rest 1 min between each round.

Team WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

For time:
100 Box Jumps, 24/20 in
80 Ball Slams, 30/20 lbs
60 Box Jump Overs, 24/20 in
40 Ball Slams, 30/20 lbs
20 Burpee Box Jump Overs, 24/20 in

Solo WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

For time:
50 Box Jumps, 24/20 in
40 Ball Slams, 30/20 lbs
30 Box Jump Overs, 24/20 in
20 Ball Slams, 30/20 lbs
10 Burpee Box Jump Overs, 24/20 in

Front Squat 1-1-1

Front Squat 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Cleans, Toes-to-bars, and Thrusters

For time:
30 Cleans, 115/75 lbs
30 Toes-to-bars
30 Thrusters, 115/75 lbs

2 RFQ: Rope Climb, Handstand Walk and Muscle-up Practice

2 rounds for quality of:
Rope Climb Practice, 3 mins
Handstand Walk Practice, 3 mins
Muscle-up Practice, 3 mins

2 RFT: Run, Hand Release Push-ups, and Rope Climbs

2 rounds for time of:
Run, 200 m
30 Hand Release Push-ups
3 Rope Climbs, 15 ft
Run, 200 m
20 Hand Release Push-ups
2 Rope Climbs, 15 ft
Run, 200 m
10 Hand Release Push-ups
1 Rope Climb, 15 ft

Snatch 1-1-1

Snatch 1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Row Cal and Snatches

For time:
50 Row Calories
9 Snatches, 135 lbs
50 Row Calories
6 Snatches, 155 lbs
50 Row Calories
3 Snatches, 175 lbs

Front Squat 3-3-3

Front Squat 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Run and Squat Cleans

For time:
Run, 400m
30 Squat Cleans, 95/65 lbs
Run, 400m
20 Squat Cleans, 115/85 lbs
Run, 400m
10 Squat Cleans, 135/95 lbs

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Ring Dips

AMRAP 20 mins: Bar Muscle-ups, Hand Release Push-Ups, Air Squats and Row Calories

Complete as many rounds as possible in 20 mins of:
5 Bar Muscle-ups
10 Hand Release Push-Ups
15 Air Squats
20 Row Calories

Bench Press 1RM

Log your best Bench Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Murph Prep – Workout 1

4 rounds, 4 mins each, for max reps of:
Run, 400 m
max reps in remaining time [ 5 Pull-ups + 10 Push-ups + 15 Air Squat ]
Rest 1 min