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May 30, 2018

Otis

Complete as many reps as possible in 15 minutes of:

1 back squat, 1 shoulder press, 1 deadlift

2 back squats, 2 shoulder presses, 2 deadlifts

3 back squats, 3 shoulder presses, 3 deadlifts

Etc.

Use 1½ body weight for the squats and deadlifts and ¾ body weight for the pr...

May 30, 2018

For time, using a single dumbbell:

10 weighted pull-ups

40 overhead lunges

10 weighted pull-ups

30 snatches, alternating arms

10 weighted pull-ups

20 overhead squats, 10 each arm

10 weighted pull-ups

10 Turkish get-ups

10 weighted pull-ups

Men: 50-lb. dumbbell

Women: 35-lb. dumbb...

May 29, 2018

5 rounds for time of:

1 sub-0:45 250-m row

50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.

May 28, 2018

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 her...

May 25, 2018

7 rounds for time of:

5 power snatches

1 sub-0:40 200-m sprint

If the sprint takes longer than 40 seconds, redo it before moving back to the snatch.

Men: 135 lb.

Women: 95 lb.

May 24, 2018

Complete as many rounds as possible in 25 minutes of:

20 push-ups

30 sit-ups

400m run

May 22, 2018

AGOQ WorkOut 3(ish)

Complete as many rounds as possible in 20 minutes of:

Teams of 3

P1 -  50 wall ball shots

         100 double-unders

P2 - 50 ft Hand Stand Walk

         100 double-unders

P3 - 50-cal. row

May 22, 2018

AGOQ WorkOut 4

Complete as many rounds as possible in 5 minutes of:

9 handstand push-ups

6 burpees

3 snatches

Men: 165 lb.

Women: 115 lb.

May 21, 2018

AGOQ WorkOut 2

4 rounds for time of:

25 pull-ups

5 cleans

Men: 185 lb.

Women: 125 lb.

May 18, 2018

Teams of 3

Relay style

21-18-15-12-9-6-3 reps for time of:

• Triple-unders

• Row (calories)

Box Jumps 24/20

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