

Monday, 1 June 2020
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)


Friday, 29 May 2020
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


Thursday, 28 May 2020
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


Wednesday, 27 May 2020
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


Tuesday, 26 May 2020
Strength: Build to a moderate/heavy 3 position snatch Conditioning: 10 min AMRAP 10 Box Jumps 10 Hang Power Snatches (75/55)


Memorial Day - 25 May 2020
"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.


Saturday, 23 May 2020
Conditioning: For time: Run 1 Mile then, Jog/Walk 1 Mile (Active Recovery) then, For time: Run 1 Mile


Friday, 22 May 2020
Conditioning: For Time: (15 min cap)
21 Clean & Jerks (135/95)
100 Double Unders
21 Clean & Jerks


Thursday, 21 May 2020
Strength: Bench Press 5 X 5 Conditioning: Tabata
Jumping Lunges
Sit-ups
Box Jumps
Push-ups


Wednesday, 20 May 2020
Conditioning- For Time:
1 Mile Run
50 Pull ups
30 Thrusters (95/65)