Saturday, May 27, 2023
“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
Thursday, May 25, 2023
4 Rounds for time of:
15 Barbell curls
200m Run
15 Shoulder press
200m Row
15 Bent over rows
200m Run
Wednesday, May 24, 2023
Skill / Strength
Snatch
Conditioning
AMRAP in 20 minutes of:
2 Wall walks
4 Power snatch (115#/80#)
6 Lateral bar hop burpees
8 Air squats
Tuesday, May 23, 2023
Five 3-minute rounds of:
10 Front squats (185#/135#)
10 Box jumps (36″/30″)
Row for max calories
Rest 3 minutes between rounds.
Sunday, May 21, 2023
For time:
100 Double unders
50 Kettlebell swings (53#/35#)
100 Sit ups
50 Dumbbell snatch (55#/35#)
100 Double unders
*Every time you break during the double under perform 5 push ups.
Saturday, May 20, 2023
For time:
50 Pull-ups
400m Run
21 Thrusters (95#/65#)
800m Run
21 Thrusters (95#/65#)
400m Run
50 Pull-ups
With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel.
Thursday, May 18, 2023
Skill / Strength
Snatch
Conditioning
As many handstand push ups as possible in 10 minutes.
Prior to every attempt, 10 back squats (BW).
