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1907 NW 79th Ave Doral, FL 33126
Adding Weight)
3 BMU ( or 6 C2b or 9 pull-ups or 12 Ring rows)
6 T2B
9 Hang Snatches 75/55
12 OHS 75/55
0-2: 22/18 cal bike
2-4: 25 burpees
4-6: 25 Power Clean 95/63
6-8: 22/18 cal ski
8-10: 100 DU / singles x 2
EMOM x 10 Min
1: 2 Rope climb (or Legless)
2: 40s Plank Hold
Single Arm Devil Pres (alt) (50/35)
V Ups
3 Rope climbs after each round
Read MoreEMOM x 12 Min
1: Russian twist + Chest press
2: Plank position – tap tap
3: Weighted sit up (Legs on Hold)
4 rounds (Standing w 1 DB)
Buy in: 40 Overhead hold march
20 Twist high knees and press high knees
20 Halo and twist / high knees
20 db swing and twist + high knees
After Rounds 2 and 4 do
60 sec plank Hold
EMOM x 9 Min
1: 40s Banded Run
2: 12/10 Cal Row
3: 10/8 Cal Ski
2 Rounds of
600m Run
60 Jump Rope
400m Row
40 Single Leg V ups (1-2)
into 2 Rounds of
12/10 Cal Bike
12 Burpees
12 Spider Plank (1-2)
400m Run
6 Strict HSPU + 6 Kipping HSPU
5 Front Squat (185/135)
10-8-6-4-2
Strict Pull ups
SDLHP (95/65)
20-16-12-8-4
Cal Row
Set 1 – 3 Rounds
10 DB RDL + Close Squat
12 DB Sumo Squat (Heavy)
Set 2 – 3 Rounds
10 Barbell deficit lunges (each leg)
1 way sled push (sprint)
Set 3 – 3 Rounds
15 Hip Thrust (Band)
12 Walking DB Single leg Deadlift
100 DUBS
21-15-9
Hang Power Snatch (95/63)
Burpees over Bar
into 100 DUBS
15-12-9
Power Snatch (115/83)
T2B
5 Rounds of
5 Groiners
50m Sprint
Partner WOD
AMRAP in 27 Min
25/20 Cal Bike
200m Run Together
10 Synchro BFSU
25/20 Cal Row
200m Ski
10 Synchro Burpees
Adding weight each set)
25 wall-balls (20/14)
20 BFSU
15 Back Squat (95/63)
10/8 Cal Ski
8 Rounds of
15 Deadlift (135/95)
15/12 Cal Row
into… 800m Run Together
into… 8 Rounds of
10 Deadlift (185/125)
50 DUBS
Emom 9 min
Kneeling step up into frontal raises
Ground into bent
Hammer curl into doble push press
Amrap 10 min
10 burpee wall ball
10 elevated push ups
10 mb clean and press
10 mb sit up (wall)
Amrap 10 min
10 no push into truck driver
10 up right single arm 10/10
10om single arm overheadwalk
20 Single Arm bridge floor press(Other arm on hold)
3 Rounds of
20 Burpee Broad Jump
20/16 Cal Bike
20 Crab Toe Touches(1-2)
Into 4 Rounds of:
15 Cal Ski
150m Run
15 Flutter kicks (1-1)
3-6-9-12-15…
HSPU
Cal Bike
Rest 2 Min
5-10-15-20-25…
Burpees
50ft Sled Push
1-2-3-4-5-6…
Bar Muscle Up/ or C2B Pull Ups
100m Run
3 rounds
1 min Plank hold
30s side plank each side
12/10 Cal Bike
15 V Ups
5 Power Clean (165/113)
15 Russian KB Swing (53/35)
12 /10 Cal Ski
EMOM 45sec work-15rest, 3ROUNDS
MIN1 Curtsy lunge w/déficit
MIN2 Curtsy lunge w/déficit
MIN3 Lunge w/pulse + high knee
MIN4 Lunge w/pulse + high knee
SET 1 40sec on, no rest, 15sec rest between rounds (3 Rounds)
Sumo DL w/deficit
Sumo squat w/ deficit
Jumping Sumo squat to plate
SET 2 40sec on, no rest, 15sec rest between rounds (3 Rounds)
Hip thrust
Hip thrust hold
Hip thrust hold opening legs
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
300/250m Row
30 Groiner
15/12 Cal Bike
15 plank up + plank Jack
300m Run
30 leg raises
6×2
Adding weight
(Power or squat starting from hang)
50-40-30
Power Clean (135/93)
Cal Ski
STOH (135/93)
Synchro BFSU
300m Run every Round
M1: 15 burpees
M2: 15 double DB hang clean 50/35
M3: 15/12 cal bike
M4: 15 HSPU
M5: 15 T2b
M6: 20 pistols alternating
M7: 15/12 Cal Row