Every 2:00 for 6 sets:
Sumo Deadlift, 3 reps
In 12 minutes:
15 Bar Muscle-ups
Then,
AMRAP of:
12 DB Deadlift
9 DB Shoulder-to-Overhead
6 DB Step-ups, 24”/20”
*two 50/35-lb. Dumbbells
20 Minute AMRAP of:
12 DB Deadlift
9 DB Shoulder-to-Overhead
6 DB Step-ups
60 Double-unders
*Use two dumbbells if you have them. Otherwise use one dumbbell and double the reps.
Rest Day
“Wes” with a partner
For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24/20-in. box
3 cleans, 185/135 lb.
Then, run 800 meters with a 25-lb. Plate
*Run together, sharing a plate
*You do a round, I do a round
For time:
Run 800 meters with a weighted object
Then, 14 rounds of:
4 Pike Handstand Push-ups
5 Dumbbell-facing burpees
6 Dumbbell squat cleans
Then, run 800 meters with a weighted object
Every 3:00 for 4 sets:
Front Squat, 10 reps
Every 3:00 for 4 sets:
Push Press, 10 reps
Accessory: Core
10 Minute AMRAP of:
10 Push-ups
20 Dumbbell Front Squat
40 Double-unders
Rest 5 Minutes
10 Minute AMRAP of:
10 Dumbbell Push Press
20 Sit-ups
40 Double-unders
With a Partner
40 minutes AMRAP of:
Calorie Machine
*minutes 0-10 switch every 30 calories
*minutes 10-20 switch every 25 calories
*minutes 20-30 switch every 20 calories
*minutes 30-40 switch every 15 calories
For Time:
Run 5K
*if you have a weight vest, wear it
Every 6:00 for 6 sets:
6 Ring Muscle-ups
12 Deadlift, 225/155-lbs.
18 Bar-Facing Burpees
Every 6:00 for 6 sets:
9 Dips
12 Dumbbell Hang Power Cleans
18 Dumbbell-Facing Burpees
20 minute AMRAP of:
Run 200m
20 Pistols
Run 200m
20 Box Jumps, 24”/20”
20 minute AMRAP of:
Run 200m
20 Pistols
Run 200m
20 Box Jumps or Step ups
Every 3:00 for 4 set:
Power Clean, 10 reps
*touch-and-go.
In 12 minutes
48 Toes-to-Bar
Then,
AMRAP of:
24 DB Snatches, 50/35-lbs,
24 Calories
20 Minute AMRAP of:
24 Toes-to-Target
24 DB Snatches
200m run
Rest Day
Dedicated to 1stLt Travis Manion, USMC, the Travis Manion WOD (Workout Of the Day) is designed to bring veterans, families of the fallen and the TMF community together to honor our fallen heroes. CrossFit boxes, GORUCK clubs, and gyms throughout the country host the WOD and individuals participate virtually from their garages and front lawns. This strenuous workout is a yearly reminder that we can push harder, go further, and be stronger to honor the heroes who have gone before us.
“Manion”
7 rounds for time of:
Run 400 meters
29 back squats
♀ 95 lb. ♂ 135 lb.
To learn more about the Travis Manion Foundation CLICK HERE
7 rounds for time of:
Run 400 meters
29 DB back squats
