Saturday, June 2, 2018
AMRAP in 16 minutes of:
400m Run (45#/35#)
16 Overhead walking lunges (45#/35#)
16 Ground to overhead (45#/35#)
6 Box jumps (24″/20″)
Thursday, May 31, 2018
With a 3 minute clock,
25 Calorie assault bike
Max shoulder to overhead (135#/95#)
Rest 3 minutes
Repeat for a total of 4 cycles.
Wednesday, May 30, 2018
4 rounds for time of:
30 GHD sit-ups
800m Run
-THEN-
3 Rounds of:
20 Air Squats
20 Supermans
-THEN-
30 GHD sit-ups
800m Run
Tuesday, May 29, 2018
For time:
•2 rounds of:
10 Snatch (175#/125#)
12 burpees
•Then, 2 rounds of:
10 snatch (115#/75#)
12 burpees
Sunday, May 27, 2018
For time:
10 KB swings (53#/35#)
50 Double unders
200m Run
20 KB swings (53#/35#)
50 Double unders
200m Run
30 KB swings (53#/35#)
50 Double unders
200m Run
40 KB swings (53#/35#)
50 Double unders
200m Run
Saturday, May 26, 2018
“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 24, 2018
Skill
Handstand
Conditioning
EMOM for 12 minutes of:
Odd Minutes – 7 Deadlift (315#/225#)
Even Minutes – 7 Handstand push ups
