05-30-25

Hang Cleans
15′ to Work to Heavy 5 Rep

14′ AMRAP
200m Run with 1 DB (@20% of Final Clean #)
25 Abmat Sit ups
5 Burpees

05-29-25

Strength – 3 Rounds
10 Plate GTO 45/35
5 Curl to Halo Series
5 Front Squats

18′ AMRAP – Team of 2
10/8 Calories Row or Ski
10 Alt DB Push Press
5 TTB / 10 Knees Above 90 – Bar Hang Remainder of :30

05-28-25

Back OR Front Squats
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 3

10′ AMRAP
1000m Ski or 3000m Bike Buy In
Then, AMRAP of:
5 Deadlifts (50% of Heaviest 3 Squats Above)
25 DU / 75 Singles

05-27-25

Strength – 3 Rounds
10 Alt DB Curl & Press
20 Alt DB Bent Over Rows
5 Front Squats

25′ AMRAP
10 CG Bench Press (65% BW)
10 Goblet Squat (25% BW)
200m Run

05-22-25

Murph as Team of 2
1 Mile Partner Run
Then, AMRAP of “you go, I go”
5 Pullups
10 Push Ups
15 Airsquats
@ 35′ Mark – 1 Mile Partner Run

OR

Murph Solo
1 Mile Run
Then, AMRAP of
5 Pullups
10 Push Ups
15 Airsquats
@ 20 rounds complete or 35′ Mark (whichever comes first) – 1 Mile Run

05-21-25

Complex of:
Deadlift
Hang Clean
Below Knee Hang Clean
Clean

16′ – Team of 2
Max Calories on Row or Ski
*Switch Whenever You Want……

05-20-25

Strength
1. Strict Press: 3 Sets x 5 Reps
2. Push Press: 4 Sets x 3 Reps
3. Push or Split Jerk: 5 Sets x 1 Rep

10′ AMRAP
10 – 20 – 30 – 40 – 50…..
Weighted Walking Lunges (1/4 of # from 3 above)
20 Knees to Chest

05-19-25

Back Squats
8 Sets x 5 Reps

20′ AMRAP
500/450m Row or Ski
400m Run
15 Sumo KB DL 70/53
10 Burpees

05-16-25

Cindy – 20′ AMRAP
5 Pull Ups
10 Push Ups
15 AirSquats

05-15-25

Deadlifts:
15′ to Build to Workout Weight
(75-100% Body Weight)

18′ AMRAP
20/16 Calories
10 DL
5 Burpees Over Bar
40 DU / 100 Singles