Monthly Archives: April 2020

15 Min AMRAP 10 Squat Cleans (weight and equip of your choice) 15 KB or DB (or equip of choice) swings

3 Rounds for Time Suicide/Shuttle Run 25’/50’/75′ 50 Sit-ups

6 Rounds for Time 10 Seated DB Press 40 yard Bear Crawl

2 Rounds 4:00 AMRAP 20 Jumping Lunges 20 Jumping Jacks 2:00 Rest, repeat

4 Rounds :30 Front Plank :30 Left Side Plank :30 Right Side Plank :30 Glute Bridge 20 Up/Downs  

Murph Prep 20 Minutes 1200 M Weighted Run then, AMRAP 5 Pull-ups (Modify=ring rows see link to learn how to do at home: https://www.instagram.com/tv/B-7sD9kHlKK/?igshid=30ar34jgsxc5) 10 Push-ups 15 Air Squats

Happy Saturday! Active Recovery Day Light run, walk, mobility (ROMWOD, Jeremy’s video, etc)

13 Minute EMOM Odd Minutes – 13 Shoulder to Overhead (115/75) Even Minutes – 13 Hand Release Push-ups

For time: 7 Rounds 200 M Run or 20 Cal Row/Bike or 100 SU/DU 10 DB Box Step-ups (1 or 2 DB, vest, backpack, baby, etc)  

“Chief” 5 Rounds 3 Minute AMRAP 3 Power Cleans 135/95 (modify using a wallball, DB or household item) 6 Push-ups 9 Air Squats Rest 1 minute between rounds

Distance Challenge Run, Walk, Row, Bike, Ruck or swim as long as you can!

100 Alternating DB Lunges (you choose weight and method) 80 Sit-ups 60 Alternating DB Snatches (Modify=Burpees if no DB or household items for weight) 40 DB Thrusters (Modify=Air Squats) 20 Wall Walks (Modify = inch worms) Have Fun!