Month: May 2021

WORKOUT
E2MOM x 24 MINUTES
MIN 1&2 – 400m Run*
MIN 3&4 – AMRAP of 10 Push-Ups + 10 Tuck-Ups or V-Ups

SKILL
EMOM x 8 MINUTES
MIN 1 – 5 Tempo OHS (2111) (Building)*
MIN 2 – 1-3 Ring Muscle-Ups or RMU Attempts

WORKOUT
3 ROUNDS FOR TIME
9 Ring Muscle-Ups
18 Overhead Squats (115/75)

STRENGTH
6-4-4-2
Back Squat*
*Build to a Moderate-Heavy 2-Rep.

WORKOUT
AMRAP x 15 MINUTES
40-30-20
Wall Balls (20/14)
20-15-10
Pull-Ups
*Complete a 100m MedBall Run
after each round.
**After the round of 20/10/100 go
back to the start of the workout if
time remains

WORKOUT
3 SETS
ON A 7:00 RUNNING CLOCK…
800m Run
15 Hand Release Push-Ups
15 Deadlifts (185/135)
Max Sit-Ups in Time Remaining…
-Rest 2:00 b/t Sets-

STRENGTH
3-3-3-3
Shoulder to Overhead*
*Taken from the rack. Build to a
Heavy 3-Rep.

WORKOUT
FOR TIME
30 Box Jumps (24/20)
40 Shoulder to Overhead (155/105)
30 Box Jumps
*Every 1:30 starting at 0:00, perform
3 Front Squats

BENCHMARK WORKOUT
“DEATH ROW”
EMOM x 20 MINUTES
MIN 1 – 20/15 Cal Row
MIN 2 – 15 Burpees
*Scale as needed to accomplish the
work in each minute in :50-:45 or
less.

WORKOUT
3 SETS FOR REPS
1:00 – DB Suitcase Box Step-Ups (35/20)
1:00 – Up-Downs
1:00 – Air Squats
1:00 – DB Hang Muscle Cleans
1:00 – Cal Bike
-Rest 1:00 b/t Sets-

WORKOUT
ON A 5:00 RUNNING CLOCK…
40/30 Cal Bike
:30 Wall Sit
Max Rope Climbs In Time Remaining

-Rest 2:00-
ON A 5:00 RUNNING CLOCK…
40/30 Cal Bike
:30 Wall Sit
Max Slam Balls (30/20) In Time Remaining

-Rest 2:00-
ON A 5:00 RUNNING CLOCK…
40/30 Cal Bike
:30 Wall Sit
Max Burpees In Time Remaining
*Each :30 Wall Sit Must be
performed Unbroken

WORKOUT
AMRAP x 25 MINUTES
1000/800m Row
14 Alt. Back Rack Lunges (135/95)
16 Toes to Bar
18 Box Jumps (24/20)

STRENGTH
EMOM x 14 MINUTES
MIN 1 – 4 Push Press (Athlete Choice, Building)*
MIN 2 – :45 Shuttle Run (EZ)

WORKOUT
AMRAP x 14 MINUTES
10 Alt. DB Snatch + Push Press (50/35)
200m Run