5/1/2020

15 Min AMRAP

10 Squat Cleans (weight and equip of your choice)

15 KB or DB (or equip of choice) swings

4/30/2020

3 Rounds for Time

Suicide/Shuttle Run 25’/50’/75′

50 Sit-ups

4/29/2020

6 Rounds for Time

10 Seated DB Press

40 yard Bear Crawl

4/28/2020

2 Rounds

4:00 AMRAP

20 Jumping Lunges

20 Jumping Jacks

2:00 Rest, repeat

4/27/2020

4 Rounds

:30 Front Plank

:30 Left Side Plank

:30 Right Side Plank

:30 Glute Bridge

20 Up/Downs

 

4/26/2020

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

4/25/2020

Happy Saturday!

Active Recovery Day

Light run, walk, mobility (ROMWOD, Jeremy’s video, etc)

4/24/2020

13 Minute EMOM

Odd Minutes – 13 Shoulder to Overhead (115/75)

Even Minutes – 13 Hand Release Push-ups

4/23/2020

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)

 

4/22/2020

“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