Lockdown – Day 078

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AT HOME WOD
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Perform 10 Burpees before each interval
Rest 1 minute after each interval
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200m – 400m – 600m – 800m – 1200m – 800m – 600m – 400m – 200m

Lockdown – Day 077

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AT HOME WOD

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AMRAP-30
10 Wt Sit ups
20 Burpees
400m

Lockdown – Day 076

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AT HOME WOD
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4 Rounds
10 Burpees
10 KB Hang Clean & Press
15  Goblet Squats
15  KBS
15 AB
:45 rest
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KB work to be performed as a complex, 1KB
DB work is the same
Barbell: Hang C&P, Front Squat, Hang Snatch
AB sub: Row 250m or Run 200m

Lockdown – Day 075

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AT HOME WOD
courtesy of Chris Spealler
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400m
20 Back Rack Reverse Lunges
400m
20 KB Snatch (Rt arm)
400m
20 KB Snatch (Lt arm)
400m
5 TGU (Rt arm)
400m
5 TGU (Lt arm)
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Sub movements accordingly with DB
Barbell only
10 Pw Snatches ea round
Empty bar TGU or odd object

Lockdown – Day 074

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AT HOME Saturday Morning Beatdown

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EMOM-28
10 Hang Squat Cleans (1st min)
12 Burpees (2nd min)
14 Push Press (3rd min)
16 Tuck ups (4th min)
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Single KB/DB
6/6 Hang Squat Cleans
8/8 Push Press

 

Lockdown – Day 073

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AT HOME WOD

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3 Rounds
400m
30 Single Arm Thrusters
20 Burpees
100m Waiters Carry
5 HSPU
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DB/KB Thrusters 15/15
Barbell reps are the same
Waiters Carry 50m rt arm / 50m lt arm
HSPU sub – 10 HR Push ups

Lockdown – Day 072

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AT HOME WOD
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15-12-9
Snatch
Push up
200m after each round
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DB from the ground (15/15, 12/12, 9/9)
KB from the swing (15/15, 12/12, 9/9)
Barbell (15,12,9)

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Lockdown – Day 071

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AT HOME WOD
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Run a 5k

Lockdown – Day 070

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3 Rounds
100m
10 Bend & Bows
10m Inch Worm no PU
10m Toy Soldiers

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AT HOME WOD

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21-15-9
Single Leg Deadlifts (21/21 ..)
Box Jumps
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BJ Sub – Burpees
Barbell is also Single Legged

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Cash Out
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3 Rounds
:20 on / :10 off
Tuck ups
Plank
Side Plank
Side Plank

Happy Memorial Day
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At HOME WOD

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Murph
1 Mile Run
100 Pull ups
200 Push ups
300 Airsquats
1 Mile Run
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Pull up / Ring Row sub – 100 Burpees
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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.