SATURDAY, 1 JUNE 2019

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"Adderall"

0:00 - 10:00 - 1 Mile Run, Max Clean and Jerks (135/95)

10:00 - 13:00 - Rest

13:00 - 20:00 - 800 Meter Run, Max Power Snatch (115/80)

20:00 - 23:00 - Rest

23:00 - 27:00 - 400 Meter Run, Max Thrusters (95/65)

FRIDAY, 31 MAY 2019

Weighted Strict Pull-Ups

Build to a Heavy Set of 3

"Death Race"

5 Rounds:

15/10 Calorie Row

10 Burpees

THURSDAY, 30 MAY 2019

"Yogi" 

For Time: 

150' Walking Lunge

150' Bear Crawl

30 Dumbbell Box Step-Ups 

100' Walking Lunge

100' Bear Crawl

20 Dumbbell Box Step-Ups

50' Walking Lunge

50' Bear Crawl

10 Dumbbell Box Step-Ups

Box: (24”/20”)

Dumbbell: (Single 50/35) 

WEDNESDAY, 29 MAY 2019

Push Jerk

Heavy Set of 3

"Bel-Air" 

AMRAP 15:

40 Double Unders

20 KB Hang Clean & Jerks (50/35)

40 Double Unders

20/15 Calorie Row

TUESDAY, 28 MAY 2019

"Jelly Belly"

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Row

10-8-6-4-2: Deadlifts (275/185)

FRIDAY, 24 MAY 2019

MURPH

1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run

Rx 20# weight vest 

THURSDAY, 23 MAY 2019

2 Rounds for time

15 Overhead Squats 95/65

50 Double Unders

500m Row

10 GHD

WEDNESDAY, 22 MAY 2019

Pause Front Squat

Heavy Double

Hang Squat Clean

Heavy Single

"Dirt Nap" 

3 Rounds:

15 Hang Squat Cleans (115/80)

15 Lateral Barbell Burpees

TUESDAY, 21 MAY 2019

"Strict Nicole"

AMRAP 20:

400 Meter Run

Max Strict Pull-ups

MONDAY, 20 MAY 2019

"Hot Air" 

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches (115/85)

SATURDAY, 18 MAY 2019

"Buzz Lightyear" 

In Teams of 3

For Time (30 Minute Cap): 

3 Rounds:

400 Meter Team Run

50 Barbell-Facing Burpees

9 Rope Climbs

Directly Into…

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)

FRIDAY, 17 MAY 2019

"Fight Gone Bad"

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Sumo Deadlift High Pulls (75/55)

1 Minute Box Jumps (20")

1 Minute Push Press (75/55)

1 Minute Calorie Row 

1 Minute Rest 

THURSDAY, 16 MAY 2019

"Dirt Road" 

3 Rounds: 

30 AbMat Sit-ups

15/12 Calorie Row

10 Strict Pull-ups 

THEN:

200 Meter Farmers Carry (53/35)

2 Rounds: 

30 AbMat Sit-ups

15/12 Calorie Row

10 Strict Pull-ups 

THEN:

200 Meter Farmers Carry (53/35)

1 Round:

30 AbMat Sit-ups

15/12 Calorie Row

10 Strict Pull-ups 

WEDNESDAY, 15 MAY 2019

"Bar Star" 

Teams of 3:

AMRAP 7: 

50 Back Squats (155/105)

50 Back Squats (185/125)

AMRAP Back Squats (225/145)

Rest 3 Minutes 

AMRAP 7: 

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes 

AMRAP 7: 

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

TUESDAY, 14 MAY 2019

3 Rounds:

15 Power Cleans (115/80)

20 Push-ups

2 Rounds:

27/21 Calorie Row

75 Double Unders 

1 Round:

400 m Run

MONDAY, 13 MAY 2019

"Wall Street" 

3 Rounds:

800 Meter Run

40 Kettlebell Swings (53/35)

40 Wallballs (20/14)

SATURDAY, 11 MAY 2019

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"Cement Mixer"

On the 3:00 x 7 Rounds: 

400 Meter Run

12 Toes to Bar 

FRIDAY, 10 MAY 2019

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Deadlift

Build to Heavy Set of 3

"Smooth Criminal"

AMRAP 15:

60 Double Unders 

30 Wallballs (20/14)

15 Deadlifts (245/165)

THURSDAY, 9 MAY 2019

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"Train Wreck"

8 Rounds: 

40 Seconds Power Cleans (95/65) 

20 Seconds Rest 

40 Seconds Cal Row

20 Seconds Rest 

WEDNESDAY, 8 MAY 2019

"Jack Squat" 

21-15-9:

Front Squats (135/95)

Kettlebell Swings (70/53)

400 Meter Run

TUESDAY, 7 MAY 2019

"Lead Foot"

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 minutes 

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 minutes 

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

MONDAY, 6 MAY 2019

Power Snatch

Heavy Single

"Isabel"

For Time: 

30 Power Snatches (135/95)

SATURDAY, 4 MAY 2019

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"Sleep Walk" 

Teams of 3:

7 Minute AMRAP: 

100/70 Calorie Row

Max Overhead Squats (95/65)

Rest 3 Minutes

6 Mininute AMRAP: 

80/60 Calorie Row

Max Hang Squat Cleans (115/80)

Rest 3 Minutes 

5 Minute AMRAP: 

60/40 Calorie Row

Max Thrusters (135/95)

FRIDAY, 3 MAY 2019

"Spaceship"

AMRAP 20:

200 Meter Run

20/14 Calorie Row

2 Rounds of Strict "Cindy"

THURSDAY, 2 MAY 2019

"Skippy" 

On the 3:00 x 5 Rounds:

15 AbMat Sit-Ups

30 Double Unders

15 AbMat Sit-Ups

5 Deadlifts