May 31, 2018


RFE Split Squats

6-6-6-6-6


Bottoms up press

6-6-6-6-6

“Sugar Daddy”


21-15-9:
Deadlifts (225/155) 
400 Meter Run

 

May 30, 2018

Push Press
3-3-3-3-3

Ring Row
5-5-5-5-5


Complete as many rounds as possible in 7 minutes of:


10 sumo deadlift high pulls
10 push presses

Men: 135 lb.
Women: 95 lb.

 

May 29, 2018


EMOM 10

Power Snatch x 3


“Double Decker”


AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders 
15 Wallballs (20/14)
30 Double Unders
 

May 28, 2018

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

May 27, 2018

“Recess”


AMRAP 10: 
3 Calorie Schwinn Bike, 3 Kettlebell Swings (53/35) 
6 Calorie Schwinn Bike, 6 Kettlebell Swings (53/35) 
9 Calorie Schwinn Bike, 9 Kettlebell Swings (53/35)

Continue to add (3) Repetitions Per Round

May 26, 2018


“Bike Drop”
Teams of 3:
For Time (30 Minute Cap): 
90/60 Calorie Schwinn Bike, 75 Power Snatches, 75 Thrusters (75/55)
90/60 Calorie Schwinn Bike, 60 Power Snatches, 60 Thrusters (95/65)
90/60 Calorie Schwinn Bike, 45 Power Snatches, 45 Thrusters (115/80)
90/60 Calori...

May 25, 2018

Clean and Jerk

Work up to heavy Double

"Grace"


For time:
135 pound Clean and Jerk, 30 reps

May 24, 2018

EMOM 10:

Squat Snatch x2

For Time: 
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups

May 23, 2018


RFE Split Squats
10-10-10-10


Bottoms up Press
10-10-10-10

For time, fast and heavy:


21 dumbbell thrusters
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

 

May 22, 2018

Deadlift 
3-3-3-3-3


5 rounds for reps of:
2 minutes of burpee box jumps
Rest 1 minute

Men: 36-in. box
Women: 30-in. box

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