Saturday 6-1-24

 Saturday 6-1-24

Teams of 2

Buy In: 800 Meter Run

Accumulate 120 Double DB Bench Press (50s/35s).

*One Partner holds the sandbag (100/75) while the other is benching. 

Cap 20:00

Friday 5-31-24

 Friday 5-31-24

On the 1:30 x 5

10 Front Rack Reverse Lunges (135/95)

Conditioning:

Teams of 2

AMRAP 20

200 Meter Run with WB

40 WB Thrusters

200 Meter Run

40 WB Toss to Partner

WB (20/14)

Wednesday 5-29-24

 Wednesday 5-29-24

Strict Press

Push Press

Conditioning:

500 Meter Row

20 Burpees

10 Lateral Jumps Over the Erg

400 Meter Row

15 Burpees

10 Lateral Jumps Over the Erg

300 Meter Row

10 Burpees

10 Lateral Jumps Over the Erg

200 Meter Row

5 Burpees

10 Lateral Jumps Over the Erg

Cap 15:00

Monday 5-27-24

 Monday 5-27-24

“Murph”

1 mile run

100 pull-ups

200 Push-Ups

300 squats

1 mile run

20/14 vest

Partition the pull-ups, pushups, and squats as needed.  Start and finish with the mile run.  If you have a 20lb weight vest wear it.

When Lt. Murphy was alive he called this workout “Body Armor” he did it weekly.  This year we again honor his memory by performing this workout in remembrance of him and all other servicemen and women who paid the ultimate sacrifice in the line of duty.

Even though this workout is grueling, we are blessed to have the opportunity to complete it now. It is a privilege to be alive to honor a selfless man like this one. Join us for a potluck immediately after.

Freedom isn’t Free!

GOD BLESS THE USA!!! 🇺🇸

Scaling options are available and you need to reserve your spot on the MindBody fitness app.

Saturday 5-25-24

 Saturday 5-25-24

Teams of 2

AMRAP 20

8 Laps Sandbag Carry (100/75)

10 Sandbags Over the Box (100/75) (48”)

12/10 Calorie Bike

Every 4:00, both complete 10 Kickouts.

Friday 5-24-24

 Friday 5-24-24

Strict Press

Push Press

Conditioning:

AMRAP 15

10 KB Box Step Overs

20 Kettlebell Swings 

40 Ft Single Arm Overhead Carry

KB (53/35) Box (24/20)

Core Strength:

Accumulate 2:00 Star Plank

Wednesday 5-22-24

 Wednesday 5-22-24

Skill: Rope Climb or Toes to Bar

Conditioning:

AMRAP 12

2-4-6-8 and so on

Handstand Push-ups 

Chest to Bar Pull-ups 

Alternating Pistols

Accessory Strength:

3 Sets

8-12 Box Assisted Lat Pull Downs

8-12 Half Kneeling Tricep Extensions

Tuesday 5-21-24

 Tuesday 5-21-24

Conditioning:

AMRAP 5

5 Front Squats (155/125)

20 Alternating Single Leg V-Ups

5 Burpees

Rest 3:00

AMRAP 5

5 Deadlifts (255/185)

25 Double Unders 

5 Burpees

Accessory Strength:

3 Sets

12-16 Double DB Bench Press, Rest :60

3 Sets

12-16 DB See Saw Rows, Rest :60

Monday 5-20-24

 Monday 5-20-24

Conditioning Part 1:

3 Rounds

Work :30/ Rest :30

Echo Bike Calories 

Wall Assisted Handstand Hold

Sandbag Cleans

Double Kettlebell Front Rack Hold

Sled Pull/Push

Plank Hold

Shoulder to Overhead 

Conditioning Part 2:

3 Rounds

400 Meter Run

20 Air Squats

Cap 10:00

Saturday 5-18-24

 Saturday 5-18-24

Teams of 2

AMRAP 20

Buy In: 800 Meter Run

200 Meter KB Farmers Carry (53s/35s)

40 Single Arm Russian Kettlebell Swings(53/35)

200 Meter Mixed KB Rack Overhead Carry (53s/35s)

40 KB Goblet Lunges (53/35)

Friday 5-17-24

 Friday 5-17-24

Establish a Heavy Single Deadlift

Conditioning:

Age Group Semifinals Event 4

30 Cleans

30 Toes to Bar

30 Thrusters

BB (115/75)

Cap 10:00

+

Accumulate 30-40 Push-ups

Wednesday 5-15-24

 Wednesday 5-15-24

Strict Press

Push Press

Conditioning:

AMRAP 15

200 Meter Run

10 DB Hang Clean and Jerks (50s/35s)

20 Air Squats

Tuesday 5-14-24

 Tuesday 5-14-24

Snatch Complex

Conditioning:

Age Group Semifinals Event 1

50 Calorie Row

9 Snatches (135/85)

50 Calorie Row

6 Snatches (155/105)

50 Calorie Row

3 Snatches (175/115)

Cap 20:00

Monday 5-13-24

 Monday 5-13-24

Conditioning:

AMRAP 15

21 Box Jumps (24/20)

15 Push-ups 

9 V-ups

Accumulate 200 Double Unders

Cap 5:00

Accumulate 40 Pull-ups 

Cap 5:00

Friday 5-10-24

 Friday 5-10-24

Conditioning:

5-10-15-20

Pull-ups 

10-15-20-25

Push-ups 

15-20-25-30

Air Squats 

Cap 20:00

Rest 5:00

10:00 Run/Jog/Walk

Wednesday 5-8-24

 Wednesday 5-8-24

Front Squats

Conditioning:

27-21-15-9

Calorie Row

Burpees Over Erg

Cap 18:00

Tuesday 5-7-24

 Tuesday 5-7-24

Strength Tabata

4 Rounds

- Single Right Arm Plank

- Single Left Arm Plank

- Hollow Hold

- Arch Hold

- Wall Walk

- Rest

Conditioning:

40 Kettlebell Swings

200 Meter Run

20 Kettlebell Swings

100 Meter Run 

20 Kettlebell Swings

200 Meter Run

40 Kettlebell Swings

KB (53/35)

Cap 12:00

Monday 5-6-24

 Monday 5-6-24

Strict Press

Push Press

Conditioning:

AMRAP 10

35 Double Unders

5 Hang Power Cleans

5 Front Squats

5 Shoulder to Overhead

BB (135/95)

Immediately into…

5:00 to find a Heavy Complex

1 Hang Power Clean

1 Front Squat

1 Shoulder to Overhead

Friday 5-3-24

 Friday 5-3-24

Teams of 2

AMRAP 18

500 Meter Row 

30 DB Deadlifts (50s/35s)

20 DB Shoulder to Overhead (50s/35s)

Immediately into…

AMRAP 2

DB Goblet Squats (50/35)

AMRAP 2 

V-ups