Tuesday, May 28, 2019
AMRAP in 15 minutes of:
10 Calorie assault bike
10 Wall ball (20#/14#)
10 Calorie row
10 Burpees
Sunday, May 26, 2019
For time:
10 Calorie assault bike
10 Shoulder to overhead (45#/35#)
200m Run
20 Calorie assault bike
20 Shoulder to overhead (45#/35#)
200m Run
30 Calorie assault bike
30Shoulder to overhead (45#/35#)
200m Run
40 Calorie assault bike
40 Shoulder to overhead (45#/35#)
200m Run
50 Calorie assault bike
50 Shoulder to overhead (45#/35#)
200m Run
Saturday, May 25, 2019
“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Thursday, May 23, 2019
For time:
800m Run
50 Double unders
25 KB swings (70#/53#)
600m Run
50 Double unders
25 KB swings (70#/53#)
400m Run
50 Double unders
25 KB swing (70#/53#)
Wednesday, May 22, 2019
Strength
Overhead Squat
Conditioning
Every 3 minutes for 15 minutes:
1 Round “Cindy”
Max calorie row
Tuesday, May 21, 2019
21-15-9 reps of:
Dumbbell snatch (50#/35#)
Bench press (155#/105#)
At the 10:00 mark:
45 Burpees
Sunday, May 19, 2019
For time:
800m Run
50 Sit ups
25 Box jump overs (24”/20”)
50 Sit ups
25 Box jump overs (24”/20”)
50 Sit ups
800m Run
