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A. Bench press 5-5-5-5-5 across B. 3 rds for time 20 OH lunges 45/25 plate 20 Pull ups (rx+ CTB pull ups)

A. Mobility B. Emom for 15 min 1 min 2/1 rope climb 2 min 10 box jumps 30/24″ 3 min 45 sec plank

A. Snatch every 2 min for 10 min 5-4-3-2-1 B. 7 min amrap 14 OHS 95/65 14 sit ups

A. For time 45 cal row Then 21-15-9 Power clean 135/95 Bar facing burpees Then 90 DUs

A. “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 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…

A. Ohs (from the floor, building sets) 5-4-3-2-1 B. Squat snatch “Isabel” For time 30 squat snatch 135/95

A. Mobility B. “Annie” For time 50-40-30-20-10 DUs Sit ups

A. Every 5 min for 20 min 10 deadlifts 225/155 20 push ups 30 ohs lunges DB 50/30

10 Recognized Fitness Domains

  • Cardiovascular/Respiratory Endurance
  • Stamina
  • Strength
  • Flexibility
  • Power
  • Speed
  • Coordination
  • Agility
  • Balance
  • Accuracy
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