(Work Out of the Day)


A. Strength- Jerk Work

5 x 3 push jerk + 1 split jerk

B. MetCon AMRAP in 10 min

10 Alt DB hang clean to OH

10 Stationary alt reverse lunges (DB in front rack position)

Rx 50#/35#



5 Rnds (each for time), one round every 7 min on the minute of

400m run

30 Russian KB swings 70#/44#

20 box jump overs 24”/20”

10 pull ups

Rx+ CTB pull ups


A. Strength/Skill- Power Snatch Review

Coach Led Burgener warm up for snatch

Then, 15 minutes to find a moderate/perfect 3 rep TNG power snatch

B. MetCon For Time w/ a 20 min cap


75 power snatch 75#/55#

Straight into




Ab mat sit ups


A. Strength- Back squat

5x5 progressive

B. MetCon For Time w/ a 15 min cap

50 thrusters 75#/55#

50 bar facing burpees

50 thrusters 75#/55#


A. Strength- Overhead Squats

5x5 progressive, out of the rack

*looking for controlled/safe reps, not a 5 rep max.

B. MetCon “Nancy”

5 round for time, w/ a 20 min cap

400m run

15 OHS 95#/65#


A. WOD Prep

Clean and Jerk Review/Warm Up

TTB skill development/scaling options

B. MetCon AMRAP, 5 rounds of

1 min max C&J 135#/95#

1 min max TTB

1 min max WBs 20#/14#

1 min rest


A. Strength- Deadlifts

3x5 static

3x3 progressive

B. MetCon AMRAP in 10

2-4-6-8… and so on

DBall cleans 80#/50#

Box jump overs 24”/20”


A. Strength - Press

Set 1- 5 strict press + max push press

Set 2- 3 strict press + max push press

Set 3- 1 strict press + max push press

B. MetCon- AMRAP in 13

35 DUs

15 KB swings 53#/35#

10/8 cal assault bike


Memorial Weekend "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 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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


AMRAP 5 rounds

1 min sit ups

1 min KB swings

1 min box step ups w/ KB 24”/20”

1 min box jumps

4 min rest