Saturday, May 29, 2021
“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 27, 2021
Skill
Pistol
Conditioning
AMRAP in 12 minutes of:
50 Sit ups
21 Dumbbell deadlift
15 Dumbbell clean
9 Dumbbell front squat
3 Dumbbell thruster
Wednesday, May 26, 2021
For time:
40 Calorie assault bike
20 Shoulder press (95#/65#)
40 Calorie row
20 Push press (115#/80#)
400m Run
20 Push jerk (135#/95#)
Tuesday, May 25, 2021
Strength
Squat
Conditioning
With a 4 minute clock, run 300m
-THEN-
AMRAP in remaining time of:
20 Push ups
10 One arm overhead squats (50#/35#)
Repeat 3 total times.
Sunday, May 23, 2021
5 Rounds for time of:
21 KB swings (53#/35#)
15 KB push press
9 Box jumps (30″/24″)
Saturday, May 22, 2021
For time, with a partner:
30 syncro deadlifts
30 syncro bar facing burpees
400 m run
20 syncro deadlifts
20 syncro bar-facing burpees
400 m Run
10 syncro deadlifts
10 syncro bar-facing burpees
400 m run
Rest 5 minutes, then:
10 syncro thrusters
10 syncro pull-ups
400 m run
20 syncro thrusters
20 syncro pull-ups
400 m run
30 syncro thrusters,
30 pull-ups
400 run
Time cap: 35 minutes
Thursday, May 20, 2021
4 Rounds each for time of:
8 Strict pull ups
8 Kipping pull ups
16 Front rack lunges (135#/95#)
16 Toes to bar
16/12 Calorie bike
-Rest 3 minutes-
