Thursday, June 1, 2017
Strength
Back squat
Conditioning
21-18-15-12-9-6 reps for time of:
Wall ball (20#/14#)
Burpees
♦ compare to 09/13/16 ♦
Wednesday, May 31, 2017
With a running clock,
0:00 – 10:00:
1 Mile run
Max HSPUs
10:00 – 12:00:
Rest
12:00 – 18:00:
800m Run
Max Push jerk (155#/105#)
18:00 – 20:00:
Rest
20:00 – 30:00:
1 Mile run
Max HSPUs
Regular Class Times All Weekend
Sunday, May 28, 2017
50-40-30-20-10 reps for time of:
Double-Unders
Sit-ups
* 10 KB swings (70#/53#) after each round of sit ups
Regular Class Times All Weekend
Saturday, May 27, 2017
“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 25, 2017
Strength
Front squat
Conditioning
AMRAP in 10 minutes:
10 Calorie assault bike
8 Lateral bar-hop burpees
6 Thrusters (95#/65#)
10 Calorie assault bike
8 Lateral bar-hop burpees
6 Thrusters (115#/75#)
10 Calorie assault bike
8 Lateral bar-hop burpees
6 Thrusters (135#/95#)
10 Calorie assault bike
8 Lateral bar-hop burpees
6 Thrusters (155#/105#)
10 Calorie assault bike
8 Lateral bar-hop burpees
Max Thrusters (185#/125#)
Tuesday, May 23, 2017
Strength
Weighted pull up
Conditioning
3 Rounds for time of:
Row 500m
50 Double unders
Run 800m
♦ compare to 07/28/16 ♦
