Sunday, May 24, 2026
With a partner for time.
100 Calorie assault bike
-THEN-
12 Rounds of:
8 Box jumps (24″/20″)
12 KB swings (70#/53#)
-THEN-
100 Synchro sit ups
Saturday, May 23, 2026
“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
Wednesday, May 20, 2026
4 Rounds for time of:
15 Barbell curls
30 Double unders
15 Bent over rows
30 Double unders
15 Strict shoulder press
Tuesday, May 19, 2026
Run 1 mile for time.
10-9-8-7-6-5-4-3-2-1 reps for time of:
Sumo deadlift high pull (75#/55#)
Air squats
KB swings (70#/53#)
Air squats
Sunday, May 17, 2026
AMRAP in 3 minutes of:
5 Pull ups
10 Overhead squats (45#/35#)
15 Sit ups
Repeat for a total of 5 cycles. Rest 1 minute between cycles.
