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190530

3 ROUNDS 20 ALTERNATING DUMBBELL SNATCHES, 50/35 20 BOX JUMPS, 24/20 50 M SLED PUSH, 45/0

190529

ON THE 3:00 x 5 ROUNDS 70 DOUBLE UNDERS 10 HSPU 7 BACKSQUATS AT 50%

190528

25-20-15-10-5 POWER CLEAN, 115/75 50-40-30-20-10 SIT-UPS

190527

“MURPH” 1 MILE RUN 100 PULL-UPS 200 PUSH-UPS 300 SQUATS 1 MILE RUN

190525

75 BURPEE PLATE UPS, 35/25 *EMOM 6 BOX JUMPS, 24//20

190522

EVERY 2 MINUTES ALTERNATING FOR 24 MINUTES... 1: 100M SLED DRAG, 135/95 2: AMRAP OF 6 SLAMBALLS, 50/30 + 8 BOX JUMP OVERS, 24/20 + 10 WALLBALLS, 20/14

190521

14 MINUTE AMRAP... 1 MILE RUN MAX SQUAT CLEANS @ 75% 1RM

190520

3 ROUNDS 14 HSPU 7 DEADLIFTS, 315/205 14 HSPU 7 BAR MUSCLE UPS

190518

200 M DUMBBELL CARRY 50/35. 50 WALKING LUNGES 1:00 PLANK HOLD 200 M DUMBBELL CARRY 50 PUSH UPS 1:00 PLANK HOLD 200M DUMBBELL CARRY 50 SIT-UPS 1:00 PLANK HOLD 200 M DUMBBELL CARRY

190517

12 MINUTE AMRAP: 20 WALLBALLLS, 20/14 10 POWER CLEANS, 135/95

190516

EMOM X 10 100M RUN + 5 PULL-UPS REST 5 MIN EMOM X 10 100M RUN + 10 SQUATS REST 5 MIN EMOM X 10 100M RUN + 5 PULL-UPS

190515

5 ROUNDS 30 BOX JUMPS 30 BURPEES 30 ft. HSW OR 3 WALLWALKS

150913

FOR TIME: 100 DOUBLE UNDERS 50 KETTLEBELL SWINGS, 1.5/1 25 THRUSTERS, 95/65 REST 3 MINS AND REPEAT

190511

25 MINUTE AMRAP WITH A PARTNER... PARTNER 1: 12 PLATE GROUND TO OVERHEAD 24 HOLLOW ROCKS 12 DUMBELL SNATCHES PARTNER 2: ROW AMMAP

190510

5 ROUNDS 15 HANG POWER SNATCHES, 95/65 15 TOES TO BAR

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