Thursday, May 30, 2024
Strength
Front squat
Conditioning
4 Rounds for time of:
300m Run
3 Wall walks
10 Bench press (155#/105#)
Wednesday, May 29, 2024
27-24-21-18-15-12-9-6-3 reps for time of:
KB swing (70#/55#)
Toes to bar
Every 2 minutes perform 50 double unders
Sunday, May 26, 2024
Every two minutes for 5 rounds:
7 Bear complex (45#/35#)
Max calorie assault bike
Saturday, May 25, 2024
“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 23, 2024
3 Rounds for time of:
21 Calorie assault bike
12 Deadlift (BW)
21 Box jumps (24″/20″)
Wednesday, May 22, 2024
Strength / Skill
Split jerk
Conditioning
7 rounds for time of:
7 Power cleans (135#/95#)
7 Shoulder to overhead (135#/95#)
14 Push ups
Tuesday, May 21, 2024
“Strict Nicole”
Complete as many rounds as possible in 20 minutes of:
400m Run
Max-rep strict pull-ups
