Saturday, January 7, 2023
For time:
600m Run
30 KB swings (70#/53#)
30 Chin ups
400m Run
20 KB swings (70#/53#)
20 Chin ups
600m Run
30 KB swings (70#/53#)
30 Chin ups
Thursday, January 5, 2023
3 Rounds for time of:
30/20 Calorie assault bike
100-ft. Dumbbell overhead walking lunge
100-ft. Dumbbell overhead carry
50 Wall ball
Men use an 50# dumbbell and 20# ball
Women use a 35# dumbbell and 14# ball
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″)
