05-26-26

Quick Strength
10′ to Find Moderate 5 Rep Clean & Jerk

18′ AMRAP
250/225m Row or Ski
10 Deadlifts
100m Run
5 Burpees over Bar
15 Tuck Ups

05-25-26

Memorial Day Murph

05-22-26

NFT – 35′ cap
10 CG Bench Press – going up
20 Weighted Lunges – 30% of Bench #
200m Run – Stay at a Consistent Fast Pace

05-21-26

30′ AMRAP – Team of 2
Max Calories Machine
*Swap at 3:00 x 2 Rounds
*Swap at 2:00 x 2 Rounds
*At 20′ on, Swap as Needed

05-20-26

15′ to Get Heavy – Barbell Complex
1 Deadlift + 1 Hang Clean + 1 Deadlift + 1 Hang Clean + 1 Deadlift + 1 Hang Clean

10′ AMRAP
2 – 4 – 6 – 8 – 10 – 12….
Pullups
5 – 10 – 15 – 20 – 25 – 30 ….
Russian KB Swings
:20 Plank

05-19-26

Strict Press to Push Press
3 Strict to 5 Push Press

1′ Max Push Press
*Pause at Top

For Time:
1000/900m Row or Ski
100 Abmat Situps
500/450m Row or Ski
50 Abmat Situps

05-18-26

Front or Back Squats
10′ to Warm Up to WOD Weight

20′ AMRAP
15 Squats (Front or Back) 135/95
400m Run

05-15-26

18′ AMRAP – Team of 2
20 Heavy Power Cleans
40 Wallballs
200m Suitcase Carry

05-14-26

4′ EMOM x 3 Rounds
1. 500/450m Row or Ski
2. 400m Run
3. 15 Burpees
*Repeat 2 More Times

05-13-26

Clean Complex
15′ to Find Heavy Perfect 2 Rep
1st: from Ground
2nd: from Hang

12′ AMRAP
5 – 10 – 15 – 20 – 25…..
Wedge Goblet Squats (1/4 of Clean)
Calories