15 min AMRAP:
20 bent over row (10 per arm)
15 Front squat
5/14/2020
5/13/2020
15 min AMRAP:
20 bent over row (10 per arm)
15 Front squat
5/12/2020
For time:
100 burpee broadjump (6ft/4ft)
(20 min cap)
5/11/2020
Double alternating tabata:
Hollow rocks
Plank jacks
5/10/2020
Murph Prep
with vest 14/20
25 min AMRAP
1 mile run, then in remaining time
AMRAP
5 pull-ups
5 push-ups
15 Air Squats
5 push-ups
5/9/2020
Saturday is here!
Active Recovery/Mobility/Yoga
5/8/2020
For time:
15 rounds
10 Superman (1 sec pause at top and bottom)
20 Single leg hip thrust (1 sec pause at top and bottom)
5/7/2020
Bro Sesh!
5 Rounds NOT for time:
Max set strict form push-up
Max set strict form DB curl right arm
Max set strict form DB curl left arm
60 double/single unders (or 30 jumping jacks)
–rest one minute – check yourself out in the mirror/flex/pose/take selfies–
5/6/2020
For time:
20 Rounds
20 Mountain Climbers
20 Walking Lunges
5/5/2020
Max UNBROKEN
DB/KB Hang Snatch
(switch arms at any time)
Rest 2 minutes, then
DB/KB Hang Snatch
Same number as max set, but you may break at any time
