Strength: Deadlift Take 10 Mins to Build to a Moderate/Heavy Set of 15 Reps Conditioning: AMRAP 20 200M Run 5 Strict Pull-ups 10 Push Press (95/65) 15 Deadlift (95/65)
Strength: EMOM 10 1 Front Squat 3 Back Squats Conditioning: For Time: (25 Minute Cap) 2 Rounds 50 Calorie Bike 50 Calorie Row 50 Burpees
Conditioning: For Time: 5 Rounds w/ 90 Seconds Rest Between Rounds 100m Single Arm Farmer Carry 50m Walking Overhead Press R Arm 50m Walking Overhead Press L Arm
Strength: Deadlift 3 X 10 Conditioning: For Time: 400 Meter Run Directly into, 9-12-15: Deadlfts (185/125) Lateral Barbell Burpees Then, 800 Meter Run Directly into, 15-12-9: Deadlfts (185/125) Lateral Barbell Burpees Then, 400 Meter Run
Strength: Build to a moderate/heavy 3 position snatch Conditioning: 10 min AMRAP 10 Box Jumps 10 Hang Power Snatches (75/55)
"The MURPH" For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run Michael Patrick "Murph" Murphy was a US Navy SEAL officer who was awarded the US military's highest decoration, the Medal of Honor, for his actions during the war in Afghanistan.
Conditioning: For time: Run 1 Mile then, Jog/Walk 1 Mile (Active Recovery) then, For time: Run 1 Mile
Conditioning: For Time: (15 min cap) 21 Clean & Jerks (135/95) 100 Double Unders 21 Clean & Jerks
Strength: Bench Press 5 X 5 Conditioning: Tabata Jumping Lunges Sit-ups Box Jumps Push-ups
WE'RE BACK!!! Strength: Push Press 5 X 5 Conditioning: AMRAP 5 12 Lateral Burpees 15 Power Cleans (115/85) 18/12 Cal Bike Rest 5 Min AMRAP 5 12 Lateral Burpees 15 Power Cleans 18/12 Cal Bike
BACK AT THE BOX!!!! Strength: Back Squat 5X5 (No more than 70% of max) Conditioning: For Time 27-21-15-9 Wallballs (20/14) T2B
CFKL AT HOME "Quarantine Gone Bad" 3 Round For Total Reps 1 Min Burpees 1 Min Alternating Forward Lunges 1 Min Mountain Climbers 1 Min Air Squats 1 Min Sit-ups 1 Min Rest
CFKL AT HOME AMRAP 15: 9 Single DB Strict Presses (Each Arm) 15 Single DB Weighted Sit-ups 21 Single DB Bent Over Rows 1 Minute Wall Sit
CFKL AT HOME 5 Rounds x AMRAP 3: 60 DUs/ 90 SUs 20 Jumping Lunges Max Rounds of DB “Macho Man” *Rest 1 Minute Between Rounds “Macho Man” - 3 Power Cleans 3 Front Squats 3 Push Jerks
CFKL AT HOME For Time - 10-9-8-7-6-5-4-3-2-1: Single Dumbbell Clusters 200 Meter Run After Each Set *Cluster is a Squat Clean Thruster, alternate arms as evenly as possible
CFKL AT HOME AMRAP 12: 10 Burpees 12 Single DB Hang Power Snatch or Odd Object Hang Power Snatches *Switch hands every 6 reps
CFKL AT HOME Quarantine Fran For Time: 21-15-9: Single Arm Alt. DB or Odd Object Thrusters 42-30-18: Single DB or Odd Object Rows
