5 Rounds
400m Run
10 Sumo Deadlift High Pull (or American KB Swing)
Max Reps Strict Press

Bench Press
3 x 3 close
3 x 3 medium
3 x 3 wide

EMOM for 16 Minutes
Even Minutes: 12 Cal Bike
Odd Minutes: 3 Man Makers

AMRAP in 5:
10 Ball Slams
Lap Sled Drag

AMRAP in 5:
10 Cal Row
10 Burpees

AMRAP in 5:
10 Pull Ups
10 Single Leg Squat

AMRAP in 5:
10 Kettlebell Swings
10 Box Jumps

Back Squat
5 x 5

Sumo Chair Deadlift
1 x @ 70%

5 Rounds for max reps
:30 DUs
:30 T2B
:30 Rest

3 Rounds for time
400m Row or Run
21 Russian Kettlebell Swings
12 Shoulder to Overhead

Power Clean
2RM

3 Rounds for time:
10 Power Cleans
24 Jump Lunges

3 x
10 Single Arm Dumbbell Row
:40 Hollow Hold

Front Squat Box Squat
1RM

Good Morning + Reverse Lunge
4 x 8

Hip Circle Glute Bridge
75 reps

“The Tryptophan Trippler”

3 Rounds

AMRAP in 3:00
Length Sandbag Run
3 SB Cleans

rest

AMRAP in 3:00
30 DUs
6 SA DB Power Snatch

rest

AMRAP in 3:00
5 No Push Up Burpee to Target
6 SA OH DB Lunge

rest

Turkey Day Hours 8 and 9:30am
Please sign in online.

8 Sets
Power Clean Complex
5 Box Jump 30″

3 x AMRAP in 4 min
500m Row
30 American KB Swings
Max Reps Dips
Rest

Partner WOD

AMRAP in 20
3 Hang Power Snatch
6 OH Squat
30 DU’s

Back Squat
5 x 5

Chair Deadlift
1 @ 70%

Pull UPs
4 x 10

AMRAP in 7
2 Turkish Get Ups
10 DB Hang Squat Clean

Rest

AMRAP in 7
15 Burpees
3 Lengths Sled Drag

Dead (sexy) Floor Press

AMRAP in 7 min
6 KB Clean Right
3 KB Push Press R
6 KB Clean Left
3 KB Push Press L
6 Goblet Squats

1” Deficit Deadlift

Max Reps @ 80%, 60%, 40%

Glute Ham Raise
4 x 8 reps

4 Sets
8 Seated Good Mornings
20 Hip Circle Side Step

4 sets
:60 Nose to Wall Handstand Hold
:30 L-Sit Hold

In Teams of two, one partner working at a time:
75 Box Jump Overs
Rest
100 Slam Balls
Rest
75 Calorie Row

“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.

Click here to register.
1 Hour TIME CAP

“Arnie”

21 Turkish get-ups, Right arm 70/55 KB
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

If you are doing Murph tomorrow, have a rest day or active rest day today. See mindbody for time and to sign in.

Close Stance Squat
8 x 2

Deadlift Isometric Hold
3 x 10

AMRAP in 6 Minutes
3 Thrusters
12 Kettlebell Swings

EMOM for 30 Minutes
Minute 1) 2 DBall to Shoulder
Minute 2) 10 Toes to Bar
Minute 3) 30 Seconds Ring Dips

~WOD Adapted from Hybrid Athletics

Hang Power Clean

5 Rounds
6 Hang Power Cleans
15 Cal Bike
Rest

Wide Stance Box Squat

Prowler Push
6 x 1

KB Romanian Deadlift
3 x 8

For time:
800m Run or Row

10 Rounds
5 Pull Ups
10 Push Ups
10 Goblet Reverse Lunge

800m Run or Row

“Murph” next Sunday, sign up!

Pause Bench Press
9 x 3

AMRAP in 10
3 Ring Muscle Ups
10 Hang Power Snatch

AMRAP in 8 Min
6 Strict Handstand Push Up
12 Russian KB Swings

Rest

AMRAP in 8 Min
4 Push Up + Renegade Row
12 Dumbbell Box Step Ups

Close Stance Back Squat
10 x 2

6 Rounds
3 Power Clean
5 C2B Pull Ups
rest

AMRAP in 30
Teams of 2 , Partners alternate tasks:
5 Lengths Double KB Rack Carry
15 Cals Row/Bike
20 Air Squats

Strict Press

For Time
400m Run
30 SA DB Hang P. Clean
30 Pull Ups
30 SA DB Hang P. Clean
400m Run

Sumo Deadlift

Backward Sled Drag
6 Laps

DB weighted Step Up
4 x 20

ARMAP in 30 minutes
400m Run OR 500m Row
4 Sandbag TGUs
8 Sandbag Squat
12 Push Ups

Hanging KB Bench
4 x 10

4 Rounds
15 Cal Bike
10 Ring Dips
T2B