Strength: Deadlift, 3-3-3-3-3 WOD: 10-9-8-7-6-5-4-3-2-1 reps, for time of: Power Clean, 155/105 lbs Box Jump, 30/24 in Post loads and times to beyond the whiteboard.

WOD: Murph For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi Post times to beyond the whiteboard. 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.”...

Conditioning: For time: Run 1.1 mi WOD: 8 rounds for time of: 21 American Kettlebell Swings, 53/35 lbs Bear Crawl, 20 yd Post times to beyond the whiteboard.

Conditioning: Every other minute for 12 minutes: Max effort Machine Calorie Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations. WOD: 3 rounds for time of: 60 Double Unders 24 Alternating Dumbbell Snatches, 50/35 lbs 12 Ring Rows Post loads and times to...

WOD: Sisson Complete as many rounds as possible in 20 mins of: 1 Rope Climb, 15 ft 5 Burpees Run, 200 m Post rounds to beyond the whiteboard . If you’ve got a 20 lbs vest or body armor, wear it. U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment,...

Strength: Every 2 mins for 12 mins do: 1 Hang Power Clean + Power Clean + Split Jerk, pick load heavier as you go, earn weight with technique WOD: For 4 cycles: AMRAP in 3 mins of: 2 Handstand Push-ups 4 Pull-ups 6 Split Jumps Rest 1 min between each cycle. For each cycle restart...

Team Speed: In teams of 3-5, Complete as many rounds as possible in 14 mins of: Sled Push Low Handle, 175/130 lbs, 20 m WOD: Complete as many rounds as possible in 15 mins of: 10 Wall Balls, 20/14 lbs, 10/9 ft 10 AbMat Sit-ups 10 Machine Calories Post rounds to beyond the whiteboard.

Strength: Close Grip Bench Press 8-8-8-8-8 Use the heaviest weight you can for each set. Rest as needed between sets. WOD: 5 rounds for time of: 7 Odd Object Cleans, as heavy as possible, (D-ball, stone, sandbag, or tire flip) 11 Burpees Over Object Post loads and rounds to beyond the whiteboard.

Strength: Back Squat, 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets WOD: 3 rounds for time of: Run, 400 m 21 Kettlebell Flip Squats, 53/35 lbs 12 Toes-to-bars Post loads and times to beyond the whiteboard.

Midline: Tabata Dead Bug Tabata Hollow Rock Tabata Side Plank Tabata Side Plank The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals. WOD: 9 rounds for time of: 2 Wall Walks 8 Ball Slams, 50/40...