Tuesday 6-1-21
For Time:
1600 Meter Row
40 Toes to Bar
80 Lunges
40 Pull-ups
1600 Meter Run
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
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
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
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
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
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
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
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
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
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
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
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
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
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 5-10-21
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
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
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
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
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