06-01-23

5 Rounds
5 Hang DB Snatch R
OH DB Walk to Rig
5 Hang DB Snatch L
OH DB Walk to Rowers
*Go up in weight each round

4′ – Row or Ski for Max Calories
2′ – Rest
4′ – Max Burpees
2′ – Rest
4′ – Row or Ski for Max Calories

05-31-23

Pause Backsquats
5 Sets x 5 Reps
Work to Heavy 5
*30 Jumping Jacks After Each Set

16′ AMRAP
5 Sumo Deadlifts (with last weight from backsquats)
25 DU / 60 Singles
200m Run
10 Strict Knees Above 90

05-30-23

Push Press
8 Sets x 5 Reps
Work to Heavy 5
*2 Deadlifts at Each Weight

For Time:
15-12-9
Clean & Jerks (use Heaviest 5 Push Press weight)
Burpees Over Bar

05-29-23

Memorial Day MURPH

05-26-23

20′ AMRAP
10 Close Grip Pause Bench Press
3 Squat Cleans
20 Medball Situps
10/8 Cal Ski

05-25-23

4′ EMOM x 5 Rounds
400m Run
10 Weighted Strict Pull Ups / 15 Barbell Pull Ups

05-24-23

Strict Press
10-8-6-4-4-4
Work to Heavy / 4RM
*2 Pause Front Squats After Each Set

15′ AMRAP
25 DU / 50 Singles
:30 Plank Hold
5 Per Leg Lunge Steps (out/back) 50/35 Front Rack

05-23-23

4 Rounds
10 Double DB Hang Cleans
2 Front Squats
5 Push Press
15 Floor Presses

3 Rounds
2′ Max Cal Assault Bike
2′ Rest
2′ AMRAP: 5 Power Cleans / 5 Burpees Over Bar
2′ Rest

05-22-23

3 Rounds
10 American KB Swings 53/44
5 Sumo DL
5 Goblet Squats

Backsquats for Volume
3 Sets x 15 Reps
Add Weight Each Set

20′ AMRAP
500/450m Ski
40 Abmat Situps
30 Jumping Jacks
20 Medball Cleans 20/14

05-19-23

Front Squats
10-8-6-4-2-2-2
Work up to Heavy/2RM

For Time (16′ CAP)
30-25-20-15-10-5
Hang DB Snatch
10 Burpee Over DB (hop over and back = 1)
200m Run / 250m Ski or Row