Tuesday 6-1-21

 Tuesday 6-1-21

For Time:

1600 Meter Row 

40 Toes to Bar 

80 Lunges

40 Pull-ups 

1600 Meter Run 

Saturday 5-29-21

 Saturday 5-29-21

This Memorial Day Weekend we take time to honor all of the lives that have been lost while fighting for our country. We thank you and your families for the sacrifices you have given so we can live in a country with freedoms.

Lt. Michael P. Murphy gave his life while actively calling for back up while under attack. He named his favorite workout “Body Armor”. In honor of his great sacrifice, this workout has been renamed as:

“MURPH”

1 Mile Run

100 Pull-ups 

200 Push-ups 

300 Air Squats 

1 Mile Run 

Performed with a weighted vest or body armor (20/14).

*There are a variety of ways to modify this to your current fitness level. 

Friday 5-28-21

 Friday 5-28-21

Conditioning:

For Time

40-30-20

Calorie Row 

Kettlebell Swings (53/35)

V-ups

Spending 15:00 working on one of the following:

-Bar Muscle Up/Progressions 

-Handstand Walks/Progressions 

-Mobility 

Wednesday 5-26-21

 Wednesday 5-26-21

Teams of 2

AMRAP 26

500 Meter Row 

50 Deadlifts (70% of 1RM)

50 AbMat Sit-ups 

50 Box Step-ups (24/20)

Tuesday 5-25-21

 Tuesday 5-25-21

On the 3:00 x 3

15 Chest to Bar Pull-ups

30 Air Squats 

15 Toes to Bar 

On the 3:00 x 3

40 Double Unders 

20 Wallballs (20/14)

10 Handstand Push-ups 

Conditioning:

3 Rounds 

400 Meter Run 

100 Meter Kettlebell Farmer’s Carry (70s/53s)

Monday 5-24-21

Monday 5-24-21

On the 2:00 x 6

Front Squats + Back Squats 

Conditioning:

AMRAP 15

200 Meter Run 

12 Dumbbell Kick-Outs (50s/35s)

12 Dumbbell Push Press (50s/35s)

Saturday 5-22-21

 Saturday 5-22-21

Conga Line Remix 2010 Affiliate Games WOD

Teams of 3-4

2 Rounds:

400 Meter Run 

15 Box Jump Overs (24/20)

15 Dumbbell Squat Cleans (50s/35s)

30 Double Unders

15 Hand Released Push-ups 

15 AbMat Sit-ups 

30 Yard Walking Lunges

Friday 5-21-21

 Friday 5-21-21

Stations

4 Rounds 

Work :60/ Rest :30

Pull-ups 

Handstand Push-ups 

Rope Climbs

Bulgarian Split Squats

Hollow Flutter Kicks

Assault Bike Calories 

Rest 

Wednesday 5-19-21

 Wednesday 5-19-21

On the 2:00 x 4

Clean Complex

On the 1:00 x 4

1 Clean

Conditioning:

2 Rounds 

800 Meter Run 

30 Power Cleans (135/95)

30 Overhead Squats (135/95)

Tuesday 5-18-21

 Tuesday 5-18-21

10:00 Bar Muscle Up Progressions 

10:00 Handstandwalk Progressions 

Conditioning:

4 Rounds 

200 Meter Run 

20 Kettlebell Swings (53/35)

20 Reverse Kettlebell Lunges (53/35)

Monday 5-17-21

 Monday 5-17-21

On the 2:00 x 5

2 Front Squats + 3 Back Squats 

Conditioning:

5 Rounds 

:30 Max Double Unders 

:30 Max Burpees 

:30 Max Wall Plank Shift

:30 Rest

Tabata Core Blast:

Right Side Plank Dips

Left Side Plank Dips

Side Crunch Doubles

Hollow Hold

Friday 5-14-21

 Friday 5-14-21

Teams of 2

AMRAP 24

40 Calorie Row 

40 Med Ball Thrusters (20/14)

40 Toes to Bar

*Every 3:00 complete 10 Kick-outs until time expires.

Wednesday 5-12-21

 Wednesday 5-12-21

On the 2:00 x 6

Front Squats 

Conditioning:

AMRAP 15

40 Air Squats 

30 Alternating Dumbbell Snatches (50/35)

20 AbMat Sit-ups 

10 Push-ups 

Tuesday 5-11-21

 Tuesday 5-11-21

EMOM x 8 (Alternating Movements)

:30 Ring Hold

:45 Max Ring Rows

EMOM x 8 (Alternating Movements)

20 Wallballs

20 Dumbbell Tricep Extensions 

Conditioning:

On the 3:00 x 4

40 Double Unders 

15 Burpee Box Jump-Overs (24/20)

Monday 5-1-21

 Monday 5-10-21

Take 20:00 to find a new One Rep Max Deadlift.

Conditioning:

4 Rounds 

400 Meter Run

20 Criss Cross V-ups

20 Plank Up/Downs

Friday 5-7-21

 Friday 5-7-21

Conditioning:

AMRAP 22

40 Double Unders 

40 Alternating Single Arm Kettlebell Swings (35/26)

40 Alternating Single Arm Kettlebell Overhead Lunges (35/26)

40 Kettlebell AbMat Sit-ups (35/26)

40 Alternating Kettlebell Box Step-ups (35/26)

Wednesday 5-5-21

 Wednesday 5-5-21

On the 1:30 x 10

Sets 1-5: 3 Position Power Cleans 

Sets 6-10: 1 Power Clean 

Conditioning:

AMRAP 15

Buy In: 1,000 Meter Row 

3 Deadlifts (135/95)

3 Power Cleans (135/95)

3 Burpees 

*Increase by 3 Reps each round until time expires.

Tuesday 5-4-21

 Tuesday 5-4-21

Accessory/Core:

3 Sets

1:00 Bottom Up Kettlebell Walk Right Side

1:00 Bottom Up Kettlebell Walk Left Side

1:00 Rest

Conditioning:

AMRAP 5

12 Calorie Row 

12 Box Jumps (24/20)

12 Push Press (75/55)

Rest 2:00

AMRAP 5

9 Calorie Row 

9 Box Jumps (24/20)

9 Push Press (95/65)

Rest 2:00

AMRAP 5

6 Calorie Row 

6 Box Jumps (24/20)

6 Push Press (115/85)

Monday 5-3-21

 Monday 5-3-21

On the 2:00 x 6

Tempo Front Squats 

Conditioning:

AMRAP 12

200 Meter Run 

10 Push-ups 

20 Kettlebell Russian Twists(35/26)

Core:

Accumulate 4:00 Side Plank