Friday, June 1st
A. METCON: 20 Minute AMRAP: 20 Thrusters (95/65) 20 Calorie Row 20 Lateral Burpees over the Bar
Thursday, May 31st
A. STRENGTH: Every 90 Seconds, Front Squat 2×2 @ 65% 2×2 @ 70% 2×2 @ 75% B. METCON: Alternating On the Minute x 12: Odd Minutes –...
Wednesday, May 30th
A. STRENGTH: Squat Snatch On the Minute x 9 – 2 Repetitions Minute 1 – 60% Minute 2 – 65% Minute 3 – 70% Repeat this cycle (2)...
Tuesday, May 29th
A. METCON: In Teams of Two: 5 Rounds for Time: 20 Kettlebell Swings (53/35) 20/14 Calorie Row 10 V-Ups Athletes will alternate full...
Memorial Day: Monday, May 28th 2018
“MURPH” 75 Minute Time Cap 1 Mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 Mile Run *Men 20lb vest *Women 14lb vest “Murph” is more...
Saturday, May 26th
METCON: In Teams of Three 15 Minute AMRAP: 3 Power Cleans (135/95) 6 Box Jump Overs (20/14) Rest 5 Minutes 15 Minute AMRAP: 10 Push Press...
Friday, May 25th
A. METCON: 13 Minute AMRAP: 50 Alternating Dumbbell Snatches (50/35) 40 Burpees 30 Toes to Bar 20 Handstand Push-ups The weight for...
Thursday, May 24th
A. METCON: 3 Rounds: 3:00 Calorie Row 2:00 Calorie Schwinn Bike 1:00 Sit-Ups Rest 2 Minutes Between Rounds Athletes will work for 6...
Wednesday, May 23rd
A. STRENGTH: Every 90 Seconds for 7 Sets: Build to a Heavy Complex for the Day 3-Position Power Clean + Split Jerk *The three position...
Tuesday, May 22nd
A. GYMNASTICS/“MURPH” CONDITIONING: 10 Minute EMOM: Odd Minute: 7 Pull-Ups + 10 Push-Ups Even Minute: 20 Air Squats B. METCON: 15...
