Tuesday, January 3, 2023
Strength
Squat
Conditioning
7 Rounds of:
AMRAP in 2 minutes of:
30 Double unders
30 Sit ups
3 Bar muscle ups
Rest 1 minute between rounds
Saturday, December 31, 2022
1/2 Murph
For time:
1/2 mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 mile Run
If you’ve got a twenty pound vest or body armor, wear it.
Thursday, December 29, 2022
For time:
500m Row
30 Deadlift (185#/135#)
25 Box jumps (30″/24″)
500m Row
20 Deadlift (185#/135#)
50 Box jumps (24″/20″)
500m Row
10 Deadlift (185#/135#)
75 Box jumps (20″/16″)
Wednesday, December 28, 2022
Strength
Squat
Conditioning
AMRAP in 9 minutes of:
30 Unbroken double unders
3 Shoulder to overhead (155#/105#)
30 Unbroken double unders
6 Shoulder to overhead (155#/105#)
30 Unbroken double unders
9 Shoulder to overhead (155#/105#)
30 Unbroken double unders
12 Shoulder to overhead (155#/105#)…
Tuesday, December 27, 2022
AMRAP in 20 minutes of:
5 Pull-ups
10 Wall-ball (20#/14#)
15 Kettlebell swings (70#53#)
