5/31/2019

Core work:

12 minutes to work up to a tough DB turkish get up (R and L arm)

Conditioning:

Teams of 2

15 minute AMRAP

2 Devil Press 50s/35s

:30s Wall sit

4 Devil Press 50s/35s

:30s Wall sit

… Continue adding 2 Devil press per round

-Split Devil press up as needed, both partners do :30s wall sit at the same time every round.

5/30/2019

Strength

Build to heavy complex in 15 minutes of:

1 Clean + 1 Hang Clean + 1 Jerk

-Squat or power-

Conditioning

21-15-9

Thrusters 95/65

9-6-3

Bar Muscle ups

Cap: 10

5/29/2019

“Waterlogged”
For Time:
1,000 Meter Row
Directly into:
30 DB Snatches, 15 Burpee Box Jump Overs
20 DB Snatches, 10 Burpee Box Jump Overs
10 DB Snatches, 5 Burpee Box Jump Overs

Dumbbell – 50/35
Box – 24″/20″

5/28/2019

Strength

15 minutes to find 5RM Front Squat

Conditioning

8 min AMRAP

4 Front Squat 185/135

8 Toes to bar

30 Double Under

5/27/2019

**10am Class only Today

Teams of 2

8 min AMRAP

20 Deadlifts 95/65

20 Hang Power Cleans 95/65

20 Shoulder to overhead 95/65

rest 2:00

8 min AMRAP

15 Deadlifts 135/95

15 Hang Power Cleans 135/95

15 Shoulder to overhead 135/95

rest 2:00

8 min AMRAP

10 Deadlifts 165/115

10 Hang Power Cleans 165/115

10 Shoulder to overhead 165/115

5/24/2019

Teams of 2

50/35 Cal Bike

100 Single arm DB hang Clean and jerk 50/35

75 BBJO 24/20

50/35 Cal Bike

75 100 Single arm DB hang Clean and jerk 50/35

50 BBJO 24/20

Cap: 22

5/23/2019

Strength

15 minutes to find 5RM Back Squat

Conditioning

8 min AMRAP

12 KB Swing 53/35

15 Ab Mat sit ups

5/22/2019

Murph Prep #6

20 min AMRAP

100m Row

100m Run

200m Row

200m Run

300-300,400-400..etc.

RX 20/14 Vest

5/21/2019

Strength

15 minutes to find 3RM Bench Press

Conditioning

30/20 Cal Ass. Bike

40 Burpees

50 Alt. DB Snatch 50/35

Cap:12

5/20/2019

Strength

E2MOM x 6 sets, building

3-1-3-1-3-1

Clean, power or squat

Conditioning

10 min AMRAP

7 Power Clean 155/105

7 Front Squat 155/105

35 Double Unders (1:1 Single under)