Warm-up:
3 Steady Rounds
Row 400m or Run 400m
20 Box Step Ups
Strength:
Find your 5RM Touch and Go Deadlift
Metcon:
For Time:
Run 1k
Row 1k
Bike 3k
Row 1k
Run 1k
Sidework:
Death by Ring Dips
Min 1 – 1 Dip
Min 2 – 2 Dips
Min 3 – 3 Dips
etc....until failure
Rest as needed
Repeat
Warm-up:
3 Steady Rounds
Row 400m or Run 400m
20 Box Step Ups
Strength:
5x5 Double KB deadlift
200m Run in between sets.
Metcon:
For Time:
Run 1k
Row 1k
Bike 3k
Row 1k
Run 1k
Warm-up
3 Steady Rounds:
15 Kettlebell Swings 53/35lbs
15/10 Calories on Bike or Rower
Strength:
Find 1RM Snatch
Metcon
For Time:
50 Burpee Box Jump Overs 24/20″ (box facing)
50 Single Arm Dumbbell Clean and Jerk 50/35lbs (Switch hands anytime)
50 Handstand Push-Ups
*10 Minute Cap
Sidework:
AMRAP 9 Minutes
Run 200m
3 Rope Climbs
Warm-up
3 Steady Rounds:
15 Kettlebell Swings
15/10 Calories on Bike or Rower
Strength:
Find 1RM Snatch
Metcon
For Time:
50 Burpee Box Jump Overs
50 Single Arm Dumbbell Clean and Jerk (Switch hands anytime)
50 HR Push-Ups
*10 Minute Cap
Warm-up:
2 Steady Rounds:
750m Row
20 Push Press w/ Empty Bar
Strength:
Find 1RM Split Jerk
Metcon:
RX
AMRAP 20 Minutes
50 Double Unders
5 Squat Cleans 185/125lbs
5 Muscle Ups
Scaled
AMRAP 20 Minutes
50 Double Unders or 100 Single Unders
5 Squat Cleans 135/95lbs
10 CTB Pull-ups
Sidework:
For Time:
21 Toes to Bar
21 Shoulder to Overhead 135/95lbs
18 Toes to Bar
18 Shoulder to Overhead
15/15, 12/12, 9/9, 6/6, 3/3
Warm-up:
2 Steady Rounds:
Row 1k
20 Push Press w/ Empty Bar
Strength:
4 Rounds:
12 DB Row (right)
12 DB Row (left)
24 Body weight step-ups (20" box)
Metcon:
AMRAP 20 Minutes
100 Single Unders
10 DB Squat Cleans
10 Pull-ups or Ring Rows
100m Jog
Warm-up:
Coaches Choice
Metcon:
RX
In teams of two, alternate rounds:
AMRAP 30 Minutes:
5 Strict Handstand Push-ups
10 Alt. DB Snatches (70/55)
15 Air Squats
200m Run
SCALED/LITE
In teams of two, alternate rounds
AMRAP 30 Minutes:
5 DB Strict Press, AHAP
10 Alt. DB snatches
15 Air Squats
200m Run
Warm-up:
Move Steady Through
Row 500m
30 Light Good Mornings
Row 500m
Strength:
A. Front Squat
3×8 @70%+
B. Push Press
2-2-2-2-2
Build weight over sets
Met-Con
6 Rounds:
10 GHD Sit Ups
14 Power Snatch 75/55lbs
18 Pull Ups
Sidework:
A. Gymnastics
For Time:
80 Toes to Bar
Choose a sustainable fixed set and repeat until you reach 80 reps
B. Accessory
For Time:
6 Rope Climbs
Rest 2:00
5 Rope Climbs
Rest 2:00
4 Rope Climbs
Warm-up:
3 Rounds:
:30 Handstand Hold or Plank Hold
Run 200m
15 Goblet Squats
Strength:
Power Snatch
5×5 Touch and Go
Heavier than last time
Metcon:
5 Rounds:
20 Kettlebell Swings 70/53lbs
30 Push Ups
Row 500m or 400m Run
Rest 2:00
Sidework:
A. Gymnastics
Strict Ring Dips
1 Max Set
Then
AMRAP 6 Minutes
Complete 1/4 of your Max Set Unbroken as many times as possible
B. Accessory
Front Rack Walking Lunge Steps
5×10
Load a Barbell AHAP while still completing Unbroken.
Warm-up:
Same as class.
Strength:
EMOM 12 Mins:
6 Alternating DB Power Snatches
Metcon:
5 Rounds:
15 Kettlebell Swings
20 Push Ups
Row 500m or Run 400m
Rest 2:00
Warm-up:
10 Minute Steady Bike
Then
Floss Ankles and Quads
Strength:
Back Squat
Find your 1RM
Metcon:
AMRAP 9 Minutes
8 Chest to Bar
Bike 12/8 Calories
Side work:
For Time:
25 Sandbag Cleans 150/100lbs
Warm-up:
10 Minute Steady Bike
Then
Floss Ankles and Quads
Strength:
Back Squat
Find your 1RM or build to heavy single.
Metcon:
AMRAP 9 Minutes
8 Ring Rows
Bike 12/8 Calories
Warm-up:
2 Steady Rounds:
15 Dumbbell Push Press
30 Calorie Bike or Row
10 Toes to Bar
Strength:
Squat Clean
1-1-1-1-1-1-1
Build to 1RM
Met-Con:
For Time:
RX
60 Single Arm Dumbbell Clean and Jerk 55/35lbs (open style)
50 Push Ups
40 Alternating Dumbbell Squat Snatch
30 HSPU
20 Dumbbell Overhead Squats
10 Strict HSPU
SCALED
60 Single Arm Dumbbell Clean and Jerk (open style)
50 Push Ups
40 Alternating Dumbbell Squat Snatch
30 Deficit Push-ups (2")
20 Dumbbell Overhead Squats
10 Deficit Push-ups (4")
Sidework:
A. Gymnastics
Create Handstand Walk Obstacle Course from “Invitational”
Complete 2-5 times based on time and skill
(15-25 minute skill session)
B. Accessory
AMRAP 10 Minutes
Row 500/400m
15 GHD Sit Ups
Warm-up:
2 Steady Rounds:
15 Dumbbell Push Press
20 Calorie Bike or Row
10 Hanging Knee Raises
Strength:
Build to a heavy DB Squat Clean. Work on form and take your time.
Metcon:
60 Single Arm Dumbbell Clean and Jerk (open style)
50 HR Push Ups
40 Alternating Dumbbell Power Snatch
30 HR Push-ups
20 Dumbbell Goblet Squats
10 HR Push-ups
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.
RX
"Murph"
For Time:
1 mile Run
100 Pull-up
200 Push-ups
300 Air Squats
1mile Run
*Partition the pull-ups, push-ups, and squats as needed. If you've got a 20/14lb. vest or body armor, wear it.
SCALED
For Time:
800m Run
50 Pull-ups or Ring Rows
100 Push-ups
150 Air Squats
800m Run
Beginner or New Athletes
For Time:
400m Run
25 Pull-ups
50 Push-ups
75 Air Squats
400m Run
Warm-up
Coaches Choice
MetCon
RX
In teams of two, with only one teammate working at a time
For Time:
1200m Run (together)
-then-
12 Rounds:
8 Strict Handstand Push-ups (4 each)
16 CTB Pull-ups (8 each)
24 Air Squats (12 each)
-then-
1200m Run (together)
SCALED
In teams of two, with only one teammate working at a time
For Time:
1200m Run (together)
-then-
12 Rounds:
8 DB Strict Press (4 each)
16 Pull-ups (8 each)
24 Air Squats (12 each)
-then-
1200m Run (together)
Warm-up
3 Steady Rounds
15 Empty Bar Thrusters
15/10 Calorie Bike
Strength
Front Squat
7×1 @90%
Split Jerk
1-1-1-1-1-1-1
Build weight over sets
Met-Con
For Time:
100 Front Squat 135/95lbs
*Every break complete 10 Strict Handstand Push-Ups
Warm-up
Move Steady Through
Run 400m
50 Goblet Squats
Run 400m
Strength
Snatch
Every :30 for 6 Minutes
1 Rep at 75-80%
Met-Con
3 Rounds:
12 Hang Power Snatch 115/85lbs
12 Push Press
24 Bar Facing Burpees
Rest :60
Sidework:
A. Gymnastics
Max Set of Push Ups x 5
Rest 2:00
Go to failure each set
B. Accessory
Double Dumbbell Split Squat (Single Leg Squat)
3×10 each leg
Warm-up
Move Steady Through
Run 200m
50 Goblet Squats
Run 200m
Strength
Snatch
Every :30 for 6 Minutes
4 Alt. DB Snatches
Met-Con
3 Rounds:
12 Hang Power DB Snatch (6 each side)
12 Push Press
24 Burpees
Rest :60
Warm-up
1000m Row
-then-
3 Rounds
10 Box Jumps
10 HR Push-ups
MetCon
RX
5 Rounds For Time:
25 Burpees to 6” target
60 Double-unders
Rest 90sec.
SCALED/LITE
5 Rounds For Time:
20 Burpees
120 Single-unders
Rest 90sec.
This is a RETEST, please make sure you use the same scale as when you tested last time! Your goal is to beat your score.
2018 Spring OCF Nutrition Benchmark WOD:
For Time:
500m Row
400m Run
30 Wall Ball (20/14)
20 Burpee Pull-ups
30 Wall Ball (20/14)
400m Run
500m Row
Scaling options:
Lighter wall ball
Burpee Ring Rows
Warm-up:
10 Minute Steady Row or Bike
-Then-
3- 5 mins Mobility:
Floss Ankles and Shoulders
Strength:
Back Squat
5×2 @90%+
Metcon:
50-35-20
Wallballs 20/14lbs
Push Ups
Calorie Row
Side work:
A. Gymnastics
Build to 1RM Weighted Strict Pull Up
-Then-
Complete 30 Reps at 50%
B. Accessory
For Time
D-Ball/Sandbag Carry
20×50′ 150/100lbs
50′ increments must be completed Unbroken
Warm-up:
10 Minute Steady Row or Bike
-Then-
3- 5 mins Mobility:
Floss Ankles and Shoulders
Strength:
Back Squat
5x5
Metcon:
40-20-10
Wallballs
Push Ups
Calorie Bike
Warm-up:
3 Rounds
:30 Handstand Hold or Plank Hold
Row 250m
15 Light Push Press
Strength:
Power Clean to Push Jerk
5×5 Touch and Go
(Heavier than last time)
Metcon:
For Time:
9 Power Cleans (165/115)
9 Front Squats
9 Push Jerk
27 TTB
6 Power Cleans
6 Front Squats
6 Push Jerk
18 TTB
3 Power Cleans
3 Front Squats
3 Push Jerk
9 TTB
Sidework:
A. Gymnastics
5 Rounds:
4 Parallette Handstand Push-Ups
Row 250m
B. Accessory
Hip Extensions
6×12
Hug a plate throughout
Warm-up:
3 Rounds
:30 Plank Hold
Row 250m
15 DB Push Press (light)
Strength:
EMOM 10 minutes:
5 DB Power Clean to Push Jerk
Metcon:
For Time:
9 DB Power Cleans (heavy)
9 DB Front Squats
9 DB Push Press
27 Hanging Knee Raises
6 DB Power Cleans
6 DB Front Squats
6 DB Push Press
18 Hanging Knee Raises
3 DB Power Cleans
3 DB Front Squats
3 DB Push Press
9 Hanging Knee Raises
Warm-up:
Bike or Row 100 Calories
Strength:
Zero Bounce Deadlift
5×3 @75-87.5% of 1RM
Metcon:
10 Rounds:
Bike or Row 10/7 Calories
10 Kettlebell Swings (53/35) (RX+ 70/53)
Sidework:
A. Conditioning
3 Rounds:
Run 1 Mile
Rest 3:00
B. Gymnastics
4 Rounds:
10 Bar Muscle Ups
15 Double Kettlebell Deadlift 70/53s
Rest :90
Warm-up:
Bike or Row 100 Calories
Strength:
5 Rounds:
5 Double KB Deadlift (heavy)
200m Jog
Metcon:
10 Rounds:
Run 100m
10 Kettlebell Swings
Warm-up:
Coaches Choice
Metcon:
RX
In teams of two, alternating movements
AMRAP 30 Minutes:
50 Double-unders
40 Wallball, 20/14lbs
30 KB Swings, 53/35lbs
20 Burpees to 6" target
10 CTB Pull-ups
SCALED
In teams of two, alternating movements
AMRAP 30 Minutes:
100 Single-unders
40 Wallball, 14/10lbs
30 KB Swings, 44/26lbs
20 Burpees
10 Pull-ups
LITE
In teams of two, alternating movements
AMRAP 30 Minutes:
25 Mountain Climbers
20 Wallball
15 KB Swings
10 Burpees
5 Strict Pull-ups
Warm-up:
4 Steady Rounds
12 Wallballs 20/14lbs
8 Kipping Handstand Push Ups
12 Calorie Row
Strength A:
Front Squat
3×8 @70%+
Strength B:
Push Press
2-2-2-2-2
Build weight over sets
Metcon:
3 Rounds:
Row 500m or Ski
Straight through Snatch Ladder
5 @ 165/115lbs
4 @ 185/125lbs
3 @ 205/135lbs
2 @ 225/155lbs
1 @ 245/165lbs
Obviously most will scale here. Start comfortable and work to 90-95%
Sidework (optional):
A. Gymnastics
4 Rounds
100′ Handstand Walk
50′ Sled Push AHAP
B. Accessory
EMOM until failure
2 Rope Climbs
15 Box Jump Overs 24/20″
Both movements in same minute
15 Minute Cap
Warm-up:
Run 400m
30 Light Good Mornings
Run 400m
Strength:
Power Snatch
5×5 Touch and Go
(Heavier than last time)
Metcon:
RX
3 Rounds:
AMRAP 4:00
50 Wallballs 20/14lbs
20 Toes to Bar
Max Bar Muscle Ups in remaining time
Rest 2:00
SCALED
3 Rounds:
AMRAP 4:00
50 Wallballs 20/14lbs
20 Toes to Bar or Hanging Knee Raises
Max CTB Pull-ups in remaining time.
Rest 2:00
Side Work:
A. Gymnastics
For Time:
Push Ups
5 unbroken sets of 25
5. Accessory
AMRAP 6 Minutes
10 Alternating Jumping Lunges
20′ Handstand Walk
Warm-up:
Run 400m
30 Light Good Mornings
Run 400m
Strength:
EMOM 12 mins:
8 KB Swings
Metcon:
3 Rounds:
AMRAP 4:00
40 Wallballs
20 Hanging Knee Raises
Max Ring Rows in remaining time.
Rest 2:00
Warm-up:
10 Minute Steady Bike
Then
5 mins of Ankles and Quads mobility.
Strength:
Back Squat
3×7 @70%
Metcon:
4 Rounds:
100 Double Unders
20 Handstand Push-Ups
10 Squat Clean Thrusters 155/105lbs
Sidework:
A. Gymnastics
Max Set of Pull Ups x 3
Rest as needed
B. Accessory
EMOM for 8 Minutes
8 Burpee Box Jumps
5 Sandbag Squats or D-ball (Any style hold)
Warm-up:
10 Minute Steady Bike
Then
5 mins of Ankles and Quads mobility.
Strength:
Back Squat
5x5 (moderate)
Use Heavy DB if not comfortable with barbell. (front or hold DB in back rack).
Metcon:
4 Rounds:
100 Single Unders
20 HR Push-ups
10 DB Squat Clean Thrusters
Warm-up:
3 Rounds:
:60 Goblet Squat Hold
Run 200m
7 Burpees
Strength:
Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%
Met-Con
For Time:
50 Toes to Bar
100′ Dumbbell Walking Lunge Steps 50/35s (Front Rack)
50 CTB Pull-ups (RX + 25 Ring MU)
100/80 Calorie Row
Sidework (optional)
A. Gymnastics
2 Rounds:
Death by Strict Handstand Push-Ups
Min 1 – 1 Strict Handstand Push-Ups
Min 2 – 2 Strict Handstand Push-Ups
etc. Until failure
Rest 3:00
Repeat
B. Accessory
EMOM for 12 Minutes
15 GHD Sit Ups w/ Plate
40′ Handstand Walk
Alternate Movements
Warm-up:
3 Rounds:
:60 Goblet Squat Hold
Run 200m
7 Burpees
Strength:
DB Squat Clean
Every :30 for 6 Minutes
4 DB Squat Cleans (Moderate)
Met-Con
For Time:
50 Hanging Knee Raises
100′ Dumbbell Walking Lunge Steps (Front Rack)
50 Ring Rows or Pull-ups
100/80 Calorie Row
