HOME WORKOUT WARM UP: Dynamic Warm up WOD: MURPH (adjusted) For Time: 1-Mile Run (or run for 8 minutes) 100 DB Rows 200 Push ups 300 Air squats 1-Mile Run (or run for 8 minutes) In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This…

HOME WORKOUT Warm-up Kickboxing Combos Strength: 5 Rounds/E2:30MOM Bi’s and Tri’s Bi’s dumbbell “21’s” Tri’s dumbbell kickbacks WOD: 3 x’s 5 Min. AMRAPS **1 min rest between each round** 1st Round (5 Min.) 5 box dips 5 air squats 5 burpees REST (1 Min.) 2nd Round (5 Min.) 7 push ups 7 bicycles ( R&L…

HOME WORKOUT Practice: 10 Minutes of Pistols Core: 10 Min Ab Work 5 Rounds for Quality 5 V Ups 5 Leg Raises :30 Plank WOD: 5 Rounds for Time Run 200M 10 Alt Single Arm Devil’s DB Snatch

HOME WORKOUT For Quality: 50 Hollow rocks :30 plank 50 Superman :30 plank WOD: 10-1 Clean* Box Jump *use an odd object. weight cannot be a DB, KB, or barbell

HOME WORKOUT Warm up: 4 Rounds Tempo: 4-0-4-0 5 Right Single Leg Deadlift 5 Left Single Leg Deadlift DB: 35/50 Barbell w/ weights: 55/75 WOD: For Time Buy in: 20 Burpees Then 50-30-10 Lateral hops over object 10-20-30 G2OH Buy Out: 20 Burpees

HOME WORKOUT Warm up: 3 Rounds for Quality 3 Inch Worm 5 Tempo Air Squats 3-2-3-0 7 Burpees * must step up for the burpee WOD: For Time -CAP 25 Minutes 100 Air Squats 50 Push Ups 100 Alt Lunges 50 Sit Ups 100 Air Squats

HOME WORKOUT Warm-up Shadow Boxing/Kickboxing Combos 1-2-3-4 Punch Knee Combo 1 -L jab R knee 2 -L jab R straight L knee 3 -L jab R straight L jab R knee 4 -L R L R L knee Strength: Floor Press (8-10 Reps X 10 Rounds EMOM) Floor OR Bench press w/DB, Barbell or Heavy…

HOME WORKOUT “FRIDAY JR” WOD: E2MOM for 10 minutes Bulgarian Split Squats 10R/10L DB/Object WOD: AMRAP in 15 minutes 50 Double Unders/100 Single Unders 25 AbMat Situps 15 Mountain Climbers 5 Devil’s Press