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

05-23-24

Skill:
Blackburn -3 Rounds

Quick Warm Up WOD:
4 Rounds
5 Push Ups
3 Burpees
20 Jumping Jacks

NFT – 8(ish) Rounds
5 CG Bench (Stay Unbroken – Work Up to Heavy)
10 Bent Over Flys
5 Triceps Extensions
20 DU / 40 Singles

05-22-24

Skill:
Pull Up Progressions

For Time (18′ Cap):
27-21-15-9-3
Pull Ups
20 Walking Lunges
200m Run

05-21-24

Push Press
8 Sets x 4 Reps
*2 Hang Cleans at Each Weight

WOD – For Time:
3 Rounds:
500/450m Row or Ski SPRINT
Rest 4′

05-20-24

4 Rounds:
10 DB Curl & Press
10/arm DB Bent Over Row
10 DB Push Ups
5 DB Deadlifts

13′ AMRAP
15 Russian KB Swings 70/53
20 Abmat Situps
5-10-15-20-25…Goblet Squats

05-17-24

28′ AMRAP
Choose 3 and Repeat in Same Order on 2nd Round:
1000/900m Row or Ski
2000/1800m Assault Bike
800m Run
*In 1st Round: 10 Burpees Between Each Movement
*In 2nd Round: 5 Burpees Between Each Movement

05-16-24

Clean & Jerk
12′ to Find 5 Rep Touch & Go

15′ AMRAP
2-4-6-8-10….
Clean & Jerk
200m Run

05-15-24

Back Squats
5 Rounds x 3 Reps
*Work to Moderate 3 Rep (around 50% of 1 Rep Max)

5 Round EMOM
3 Back Squats
20 Walking Lunges

10′ AMRAP
25 Tuck Ups
25 Air Squats