Workout of the Day

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” :Week 4 Day 5

1. Warm Up: 2 Sets:
200m Row
10 Prisoner Kang Squats
2. Squats: Stamina Squats On the 1:30 x 7 Sets: 
4 Front Squat 
2 Back Squats
3. Metcon:“Five Below”
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats (50’s/35’s)

Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (50’s/35’s)

Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters (50’s/35’s)

KILOS: 22.5’s/15’s

4. ACCESSORY: On the 2:00 x 4 Sets:

6 thoracic rotation

20''Side plank Hold

https://youtu.be/uiKyT6_7bho

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” :Week 4 Day 4

1. Warm Up:4x

80 0unbroken single unders + 1x Thoracic Flow https://youtu.be/4sdb-QrfnuU

2. Weightlifting: Barbell Cycling
On the Minute x 10:
5 “Touch and Go” Squat Cleans
*Make your first round more of a warm up weight.
3. Metcon: Alternating On the Minute x 10 
1st Minute: 5 Burpee  Tall Box Jumps
2nd Minute: 5 Single Dumbbell Strict Presses (22,5/15)

4. ACCESSORY:4 Rounds:
30 Seconds Kettlebell Russian Twist
Rest 15 Seconds
30 Seconds Weighted Superman Hold
Rest 15 Seconds

https://youtu.be/NvAKA-7Pc2s

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” :Week 4 Day 3

1. Warm Up:3 x 2:00 AMRAP

12 (6/6) Alt. box step up
9 box Dips (Straight Leg)
6 Push Ups ⠀⠀⠀⠀⠀⠀⠀⠀⠀

2. Weightlifting: 4 Sets:
8 Heavy Push Press
Immediately into;
10 Supinated Barbell Rows
Rest 1''. After Each Set.
*Make your first round more of a warm up weight.
3. Metcon: 6 Rounds For Time:
10 Toes-To-Bar
15 Cal Row
20 American KB Swings  24/16kg.

4. ACCESSORY: 4x 12/12

Single Leg V Ups

https://youtu.be/NRG3qbZ_4Pg https://youtu.be/Yn4T1WnIFuI

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” :Week 4 Day 2

1. Warm Up:3 Sets:
20 Alt. SA V-ups
20 Overhead Squats 
2. Squats: Deadlift (Week 1 of 4)
Every 4min. x 4 Rounds:
25/18 Cal Assault Bike
Immediately into;
**Deadlifts
Round 1: 5 at 50% of 1RM
Round 2: 5 at 65% of 1RM
Round 3: 5 at 75% of 1RM
Round 4: Max Unbroken Reps at 85% (shooting for more than 5)
3. Metcon: “Gone In 60 Seconds”
3 Rounds:
40 Single Dumbbell Step-Back Lunges 22.5/15
30 Single Dumbbell Alternating Power Snatches 22.5/15
20 Burpees

On the Minute: 10 Double Unders 4. ACCESSORY: 8 sets:  Hollow hold 20”+ Toes Touches 10 reps https://youtu.be/3mlhF3dptAo

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” :Week 4 Day 1

1. Warm Up:2 Sets:
12 KB Front Rack Lunges 
12 KB Front sq

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, 
NY, who was killed in Afghanistan June 28, 2005.

"Murph" has become one of the most famous CrossFit workouts, 
especially popular as a tribute on Memorial Day."

Going into the gym and getting beat down by a workout is supposed to make people 
feel like they paid respect to fallen soldiers and service men and women.

I think we honor our bodies and one another much more when we train 
HARD but do so in a thoughtful way that doesn't leave us burnt and broken. 
I would love to see, LESS workouts that just crush people for the sake of crushing, 
towards a HARD workout that makes you feel accomplished, challenged, 
and ready to take on the rest of your life and serve others in the process.

3. Metcon:  Murph
For time:
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run 
*With weight vest (20/14 lbs.)

https://youtu.be/v0lDE3TIMGQ

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” :Week 3 Day 5

1. Warm Up: 3 Sets:
200m run
30′ Wall Squat hold
4 burpee pull ups
2. Squats: Stamina Squats On the 1:30 x 7 Sets: 
4 Front Squat 
2 Back Squats
3. Metcon: 12 Minutes AMRAP:
1-2-3-4-5…
Handstand Push-ups
10 Alternating Pistols After Each Round
4. ACCESSORY: On the 2:00 x 4 Sets:
20 AbMAtt Sit-ups
1′ RussTwist

https://youtu.be/q11UwY5gd0A

“Be willing to get rid of the life we’ve planned, 
 to have the life that is waiting for YOU” :Week 3 Day 4

1. Warm Up: 3 Sets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
100 single unders
10 stifflegged ground reaches

2. Metcon: 35 min. to finish...
100 Calories ROW
90 Sumo DLHPull 50kg/30kg
80 Calories AB
70 Push Press 50/30
60 Calories ROW
50 Sumo DLHPull 50kg/30kg 
40 Calories AB
30 TNG CLEAN and Jerk 50/30
20 Calories ROW
*10 Toes-To-Bar (each) after EVERY station.

https://youtu.be/gh55vVlwlQg

4. ACCESSORY: 
Scissor Kicks 8 rounds 30''/10''

https://youtu.be/xkrOtslwnPo