Strength

Front Squat/Weighted Pull ups (Weight)

Alternating OTM x 10 (5 Rounds)

Odd – 5 Weighted Pull-Ups

Even – 5 Front Squats
All squat repetitions are taken from the rack, and a dip belt is preferred for the weighted pull-ups. A lighter dumbbell between the thighs or ankles also works here.

On these weighted pull-ups, we are specifically looking for strict reps. We want the strict strength stimulus today. Modification options first move towards an unweighted strict pull-up, but can also include using bands to build our strength. If we are between 2-3 strict pull-ups, let’s choose a band tension that allows for ~10 repetitions unbroken, and complete the 5 reps per set here.

Metcon

Death Race (Time)

5 Rounds:

15/10 Calorie Assault Bike (20/16 Row)

10 Burpees

Body Armor (No Measure)

3 Giant Sets:

50′ DB OH Walking Lunge (left arm)

10 Single DB Stiff-Legged DL (left arm)

50′ DB OH Walking Lunge (right arm)

10 Single DB Stiff-Legged DL (right arm)

21 GHD Sit-Ups

Rest 2:00 between sets.
Completing first on the left side, and then the right, we’ll walking lunge 50′ with the bell overhead followed by 10 stiff legged deadlifts.

On the walking lunge, with this effort not being for time, let’s focus on body position beneath the bell. Push the bicep as close to the ear as we can while extending as if the weight was three times as heavy. Be wary of compensation here… with the weight in our left hand, the body will have the natural tendency to try to sway right to balance. Square off to the center, with midline on and strong.

On the stiff-legged deadlifts, this is as well with a single dumbbell. With the weight in our left hand, as we hinge forward, allow the left leg to trace up and away from our body. In other words, we are planted right the right foot on the ground while the weight is in the left hand, and vice versa for when we switch.

The integrity of the positions is more important than the loadings here… let’s increase as we see fit over the three rounds, keeping the right theme in mind – sound mechanics over load.

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Mobility

— Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00

Strength/Skill

Max Box Jump for Height

Record Height in inches

Spartan SGX WOD

Past Due (AMRAP – Reps)

3 Rounds, 1:00 per station:

Kettlebell Swings (53#/35#)

Sit-Ups

Box Jumps (24″/20″)

Knees-to-Elbows

10m Shuttle Sprints

Rest

Strength

Strict HSPU (Time)

12 Sets for Time:

30% of Max Strict HSPU

Push Jerk

5 Sets of 2:

Pausing Push Jerk

1s Pause in Dip, and Catch

Followed by…

5 Sets of 1:

Push Jerk

Percentages:

Set #1 – 50%

Set #2 – 55%

Sets #3+4+5 – 60%

On the first part, we have 5×2 pausing push jerks. In this movement, we have (2) pauses – in the dip, and in the catch. With a single second at each position, this is a chance to confirm our movement. The first pause is in the same position as our jerk drives from before… quarter squat. Our second pause is in the same quarter squat, as we receive the bar overhead. This affords us a chance to ensure that our butt is not only back on the dip/drive, but when the barbell is locked out overhead.

Metcon

Bel Air (AMRAP – Rounds and Reps)

AMRAP 15:

40 Double-Unders

20 Dumbbell Hang CJ (50/35)

40 Double-Unders

20/15 Calorie Row
Inside “Bel Air”, we have a workout focused on engine management.

Stimulus wise, we are looking for a dumbbell that we are very confident we could complete 30+ repetitions unbroken when fresh. Inside this effort, let’s change arms every 5 repetitions.

In the three movements of the workout, everything is “manageable”. Athletes will be able to move through these sets in large, potentially even unbroken sets throughout. Inside of that, the separation now occurs in the speed of our movement, most notably on the transitions between stations and/or breaks, along with our rowing speed.

This is an excellent workout to track our round times on. Although challenging to always record during the workout, even rough points of capture after each row can be of large benefit to review post-workout. Another option is to keep in mind where we are at the 7:30 mark (halfway point), to compare the first and second half.

We are notorious for making our first round our fastest. More times than not, it should be. But, what it should not be, is by a lot. This is the pitfall many athletes find themselves in, where minutes 9-14 is a slow grind that puts us behind our pace. If we begin with the end in mind, and place our best effort in those minutes (9-14), chances are that we’ll start at an appropriate pace.

Bel Air (AMRAP – Rounds and Reps)

AMRAP 15:

40 Double-Unders

20 Dumbbell Hang CJ (50/35)

40 Double-Unders

20/15 Calorie Row
Inside “Bel Air”, we have a workout focused on engine management.

Stimulus wise, we are looking for a dumbbell that we are very confident we could complete 30+ repetitions unbroken when fresh. Inside this effort, let’s change arms every 5 repetitions.

In the three movements of the workout, everything is “manageable”. Athletes will be able to move through these sets in large, potentially even unbroken sets throughout. Inside of that, the separation now occurs in the speed of our movement, most notably on the transitions between stations and/or breaks, along with our rowing speed.

This is an excellent workout to track our round times on. Although challenging to always record during the workout, even rough points of capture after each row can be of large benefit to review post-workout. Another option is to keep in mind where we are at the 7:30 mark (halfway point), to compare the first and second half.

We are notorious for making our first round our fastest. More times than not, it should be. But, what it should not be, is by a lot. This is the pitfall many athletes find themselves in, where minutes 9-14 is a slow grind that puts us behind our pace. If we begin with the end in mind, and place our best effort in those minutes (9-14), chances are that we’ll start at an appropriate pace.

Strength

Deadlift (Weight)

Alternating On the Minute x 10:

Minute 1 – 15/12 Calorie Row

Minute 2 – 5-4-3-2-1 Deadlifts
Purpose here is to bring a light metabolic challenge to our heavier deadlift reps. Here, we are looking to start our set of 5 reps in the area of 70-73%. Based on feel, climbing between 3-5% per round is a great place to be.

Metcon

Jelly Belly (Time)

For Time:

50 Sit-Ups, 25 Cal Bike/Row, 10 Deadlifts

40 Sit-Ups, 20 Cal Bike/Row, 8 Deadlifts

30 Sit-Ups, 15 Cal Bike/Row, 6 Deadlifts

20 Sit-Ups, 10 Cal Bike/Row, 4 Deadlifts

10 Sit-Ups, 5 Cal Bike/Row, 2 Deadlifts

Rx Barbell – 275/185

All sit-ups are completed on an AbMat.

Body Armor (No Measure)

3 Sets:

30 Glute Bridges

200 Meter Double KB Carry

Rest 2:00 between.
On the Double KB Carry:

Meters 0-100 – Left KB in Front Rack, Right KB in Hang

Meters 101-200 – Right KB in Front Rack, Left KB in Hang

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Inside “Murph”, athlete’s are allowed to partition the pull-ups, pushups and air squats as desired. In other words, athletes do no need to complete all 100 pull-ups before moving onto the pushups. Athlete’s as an example can complete 20 rounds of an evenly broken setup – 5 pull-ups, 10 pushups, 15 air squats to reach the 100/200/300 totals.

Weight vest is optional today, but is not required. Rx today is without a vest.

Although there are near countless ways to partition “Murph”, there are some underlying themes we can use to our advantage.

Option #1:

20 rounds of “Cindy” – 5 Pull-Ups, 10 Pushups, 15 Air Squats.

This option allows us to transition often, minimizing absolute fatigue on the muscle groups. By the time we start to reach movement fatigue, we change movements. This creates a strong metabolic environment, but is forgiving on the movements. We’ll move through these rounds fairly quickly.

Option #2:

10 Rounds of 10 Pull-Ups, 20 Pushups, 30 Air Squats.

In this option, we have half the transitions as the first option. Although faster there, what will be very challenging here is maintaining the pace on the pushups and air squats. Although we’ll “get through the reps”, chances are highly likely that we’ll need to take longer breaks on the pushups, and a more paced approach on the air squats in order to not “blow up”. Unless we are very skilled with high a higher gymnastic capacity where we will be able to move through the pushups in 2-3 very quick sets throughout all 10 rounds, it is highly likely that we’ll find better success in the first option.

Option #3:

20 Rounds: 5 Pull-ups, 5 Pushups, 15 Air Squats, 5 Pushups.

This is a great option for those who are challenged by the pushups in “Murph”. For the vast majority of athletes undergoing this workout, the limiting factor is the pushups. In this sequence above, we are breaking up the “10 pushups” in a traditional Cindy round in half, and placing those reps before and after the air squats.

1/2 Murph (Time)

1 Mile Run

10 Rounds:

5 Pull-Ups, 10 Pushups, 15 Squats

1 Mile Run
sub 800m run if needed

Metcon

Fancy Pants (Time)

For Time:

21 Hang Power Snatches, 200m Run

21 Overhead Squats, 200m Run

15 Hang Power Snatches, 200m Run

15 Overhead Squats, 200m Run

9 Hang Power Snatches, 200m Run

9 Overhead Squats, 200m Run

Rx- 95/65

Body Armor (No Measure)

3 Giant Sets:

20 Front Rack KB Box Step-Ups

15 Ring Rows

10 Strict Ring Dips

Rest 2:00 between efforts.
Front Rack KB Box Step-Ups – Athlete’s choice on box height, and free to climb in load between rounds. This is 20 reps total, or 10 each leg.

Ring Rows – An underutilized movement, that we can make more challenging with a pause at the top of each rep.

Strict Ring Dips – If 10 reps per round is unbroken each time with ease for us, we can add weight while ensuring that each set of 10 is completed with at most, a single break.

Strength

Deadlift

1 Sets of 5 – 70%

3 Sets of 3 – 73-76-79

5 Sets of 1 – 82-85-88-X-X

*After each set, 25′ HS Walk Practice

Metcon

Joker (Time)

1 Toes to Bar, 10 Deadlifts

2 Toes to Bar, 9 Deadlifts

3 Toes to Bar, 8 Deadlifts

4 Toes to Bar, 7 Deadlifts

5 Toes to Bar, 6 Deadlifts

6 Toes to Bar, 5 Deadlifts

7 Toes to Bar, 4 Deadlifts

8 Toes to Bar, 3 Deadlifts

9 Toes to Bar, 2 Deadlifts

10 Toes to Bar, 1 Deadlift

Deadlift – 225/155

An inverse ladder repetition scheme, where we’ll climb in reps on the toes to bar as we descend in reps on the deadlift. Stimulus wise, we are looking for a deadlift load that we could cycle for 21+ repetitions without question. A loading that is on the moderate side, one we could do unbroken all the way through if we truly went for it.

Metcon

Aerobic Capacity (Time)

50-40-30-20-10: Bike/Row Calories

After each set…

50 Double-Unders

15 KB swings

sub 800/600/400/300/200m run for calories

Body Armor (No Measure)

4 Giant Sets:

7 DB Bench Presses

14 Glute Bridges

21 Hip Extensions

Rest 2:00 between sets.

Mobility

— Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00