Blog

“230604” AMRAP 10: Wall-ball shots (14/20 lb)(9/10 ft) – Perform a DB 100-ft farmers carry after every 20 reps.

“230603” For time with a partner: 1,000m run – Split the runs. One person works at a time. Right into… 50 Curtis-P…

“230602” For time: 21-15-9: Hang power snatches (65/95 lb) Toes-to-bars Skill Every 2:00 for 6 rounds: 3 hang power snatches

“230601” 5-5-3-3-1-1-1: Back squat

“230531” 5 rounds for time: 40 double-unders 30 box step-ups (20/24 in) 20 KB swings (35/53 lb)

“230530” EMOM 10: 7 DB shoulder presses (35/50 lb) AMRAP calorie row OR bike – Use two DBs. Skill 10:00 to work…

“Murph” For time: 1-mile run 100 pull-ups 200 push-ups 300 air squats 1-mile run

“230528” 3 rounds for time with a partner: 50-calorie Echo bike 1:00 synchronized handstand hold 50 GHD hip extensions

“230527” With a Partner: 3 rounds for time: 30 medball abMat sit-ups over the box (14/20) 30 burpee box jump-overs (20/30 in)…

“230526” For time: 27-21-15-9: Sumo deadlift high pulls (65/95 lb) Thrusters Skill 1 set: Max double-KB overhead hold – Rest 1:00 Max…