Blog
Monday, May 28th, 2018
"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
Friday, May 25th, 2018
Conditioning "DT" Five rounds of: •155/105 pound Deadlift, 12 reps •155/105 pound Hang power clean, 9 reps •155/105 pound Push jerk, 6 reps
Thursday, May 24th, 2018
Strength EMOM for 10 Minutes 2 Banded Sumo Deadlifts @45% - of conventional DL 1RM Conditioning For Time 1 Mile Run
Wednesday, May 23rd, 2018
Strength 4 Rounds, ADAP 50' Sled Push 5 Push-Ups Conditioning 11 Minute AMRAP of: 35/25 calorie row 25 medicine ball cleans 15 Hand release push ups
Tuesday, May 22nd, 2018
Strength Bench Press 10 minutes EOMOM 2 x 3 @80% 2 x 2 @85% 1 x AMRAP @60% Conditioning 2 Rounds FT 600 meter run 30 Toes-2-Bar 20 Handstand Push-Ups
Monday, May 21st, 2018
Strength Back Squat 10 minutes EOMOM 2 x 3 @80% 2 x 2 @85% 1 x AMRAP @60% Conditioning 50-40-30-20-10 reps for time of: KB Swings (russian) 32/24kg Abamat Sit-Ups
Friday, May 18th, 2018
"Hotshots 19" 6 rounds for time of: 30 Squats 135/95 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters
Thursday, May 17th, 2018
Strength EMOM for 8 Rounds 2 Power Snatch @ 65% Conditioning 3 Rounds FT: 30/20 Calorie Row 20 med ball cleans 20/14 10 ring dips (Strict)
Wednesday, May 16th, 2018
Conditioning 5 Rounds for Time 6 Front Squats @75% of squat clean 1rm 12 HSPU 400 Meter Run rest 2:00 between rounds
Tuesday, May 15th, 2018
Strength Strict Press 10 minutes EOMOM 2 x 3 @80% 2 x 2 @85% 1 x AMRAP @60% Conditioning 5 Rounds For Time 6 Snatches 30 Double Unders Round 1 - 115/85 Round 2 - 135/95 Round 3 - 155/115 Round 4 - 175/125 Round 5 - 195/135
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