Sunday, June 2, 2024
For time:
30 Wall ball (20#/14#)
200m Run
20 Box jumps (24″/20″)
200m Run
10 Thrusters (155#/105#)
200m Run
10 Thrusters (155#/105#)
200m Run
20 Box jumps (24″/20″)
200m Run
30 Wall ball (20#/14#)
Saturday, June 1, 2024
5-10-15-20 reps for time of:
Burpees
Dumbbell snatch (right arm)
Dumbbell snatch (left arm)
Pull ups
Thursday, May 30, 2024
Strength
Front squat
Conditioning
4 Rounds for time of:
300m Run
3 Wall walks
10 Bench press (155#/105#)
Wednesday, May 29, 2024
27-24-21-18-15-12-9-6-3 reps for time of:
KB swing (70#/55#)
Toes to bar
Every 2 minutes perform 50 double unders
Sunday, May 26, 2024
Every two minutes for 5 rounds:
7 Bear complex (45#/35#)
Max calorie assault bike
Saturday, May 25, 2024
“Murph”
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run
