06-06-24

Squat Clean
15′ to Find Heavy 1 Rep

12′ AMRAP
10 Devils Presses 35/25
10 Pull ups

06-05-24

Deadlifts with Hold
5-8 Rounds: 5 Reps – Working up to Heavy 5
Lift at :00; Hold til :05; Touch and go lift; Hold til :10; Touch and go lift; Hold til :15; Touch and go lift; Lift at :20; Drop

For Time:
1 Mile Run

06-04-24

Strict Press:
6 Sets x 5 Reps
*3 Pause Front Squats After Each Set

18′ AMRAP
1000/900m Row or Ski – Buy In
Then, AMRAP of:
30 1 Arm DB Thrusters
300m Run
:30 Rest

06-03-24

Skill:
Clean Technique
Scarecrow: Hang Clean, Below Knee Clean, Power Clean

12′ AMRAP
25 Situps
15 HR Pushups
15 Knees to Chest
25 DU / 50 Singles

05-31-24

For Time – 30′ Cap
“Manion” – 7 Rounds
400m Run
29 Back Squats 135/85

05-30-24

30′ AMRAP – Team of 2-3
100/90 cal Row or Ski
100 Bench Press 135/85
100 DB Hang Clean 35/25

05-29-24

Pause Back Squats
5 Sets x 5 Reps
Work to Heavy 5 – 2 Second Pause at Bottom of Every Squat

16′ AMRAP
500/450m Row or Ski
20 Weighted Box Step Overs
10 Goblet Squats
200m Run

05-28-24

Strict Press
10-8-6-4-2-2-2
Working up to Heavy 2.
*2 Deadlifts and 1 Hang Clean at Each Weight.

For Time: 14′ Cap
100 Shoulder to Overhead
*25 Abmat Situps Every Time you Break

05-27-24

Memorial Day Murph
Solo: 1 Mile Run, 100 Pull Ups, 200 Push Ups, 300 Air Squats, 1 Mile Run
Partner: 1 Mile Team Run, AMRAP of “you go/I go” 5 pullups, 10 pushups, 15 air squats, @45′ Mark 1 Mile Team Run

05-24-24

Strength
12′ to Find Heavy Squat or Power Clean
*Start with Empty Bar

14′ AMRAP
Team of 2-3
50 Wallballs
50/40 Cal Row
*Barbell in DL Hold for Work to Happen