5/10/2022

STRENGTH 1×5 @65% 1×5 @75% 1×5 @85% Bench Press* *Based off of 90% of Heavy 1-Rep WORKOUT 4 SETS AMRAP x 3 MINUTES* 12 Up-Downs 10 Slam Balls (30/20) 8 Pull-Ups -Rest :30 b/t Sets- *Pick up where you left off.

5/9/2022

STRENGTH EVERY 1:30 x 7 SETS* 2 Power Cleans + 1 Jerk WORKOUT FOR TIME 2:00 ON / 1:00 OFF 12/10 Cal Bike Max Clean and Jerks (185/135) with time remaining… *Complete sets of 2:00 ON / 1:00 OFF until 40 Clean and Jerks are completed.

5/6/2022

STRENGTH ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift WORKOUT 12 ROUNDS FOR TIME 3 Deadlifts (70% of 1-Rep Deadlift) 20 Double Unders* *Increase Double Unders by 10 Reps Every 4 Full Rounds… R1-4 – 20 R5-8 – 30 R9-12 – 40

5/5/2022

WORKOUT EMOM x 25 MINUTES MIN 1 – 20 Alt DB Goblet Lunges (AC, Moderate) MIN 2 – 7-10 Strict Handstand Push-Ups MIN 3 – 12/10 Cal Bike MIN 4 – :50 Plank Hold MIN 5 – Rest FINISHER FOR TIME 20-15-10-15-20 Russian Twists* Sit-Ups *1 Rep= R+L.

5/4/2022

WORKOUT 3 ROUNDS FOR TIME 35 Box Jump Overs (24/20) 25 Chest to Bar Pull-Ups 15 Burpees 5 Hang Power Clean (205/145)

5/3/2022

STRENGTH ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep Back Squat WORKOUT ON A 5:00 RUNNING CLOCK… Max Cal Row* -Immediately Into- AMRAP x 5 MINUTES* 15 Slam Balls (30/20) 10 Slam Ball Front Squats 5 Jumping Air Squats

5/2/2022

STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Bench Press WORKOUT AMRAP x 12 MINUTES 10 Russian KB Swing (70/53) 15 Sit-Ups 100m Run

4/29/2022

STRENGTH ON A 15:00 RUNNING CLOCK… 3 Attempts at a 10-Rep Thruster WORKOUT AMRAP x 10 MINUTES 10 Toes to Bar 5 Thrusters (135/95) 10 Up Downs Over Bar

4/28/2022

WORKOUT FOR TIME 24-21-18-15-12-9-6 Cal Row Kettlebell Swings (53/35)** **Option for Heavier KB (American Swing) FINISHER 3 SETS FOR QUALITY 1:00 Plank Rotations -Rest :30- 1:00 Alt. Sit-Thrus -Rest 1:00 b/t Sets-

4/27/2022

WORKOUT FOR TIME 1 Mile Run 100 Box Jumps (24/20) 80 Wall Balls (20/14) 60 Alt. DB Suitcase Lunges (50/35) *Partition as needed to complete all the work.

4/26/2022

STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Deadlift + 3 Hang Power Cleans + 3 Shoulder to OH HERO WORKOUT “DT” 5 ROUNDS FOR TIME 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feb, […]

4/25/2022

STRENGTH 5-5-5-5 Weighted Pull-Ups *Weight starts light, build to Heavy. WORKOUT EMOM x 15 MINUTES MIN 1 – 12/10 Cal Bike MIN 2 – :50 Max Strict Pull-Ups or Ring Rows* MIN 3 – :50 Max Hand Release Push-Ups