05/30/22-06/03/22
Monday (May 30th) Murph 7:00am 8:15am Tuesday (May 31st) Compete/Train 20:00 EMOM 1: Max Row 2: Max Sit-Ups 3: Max KB Swings 4: Rest...
05/23/22-05/27/22
Monday (May 23rd) Strength: Power Clean & Jerk 1-1-1-1-1 *Work up to a heavy single for the day! **Start at around 65-70% of 1RM C&J...
05/16/22-05/20/22
Monday (May 16th) Skill: 4 Sets: 10 Bulgarian Split Squats 10 Feet Elevated Goblet Squats 8 Sit Throughs :15 L-Sit Compete/Train:...
05/09/22-05/13/22
Monday (May 9th) Strength: Back Squat 4x4 Reps @75% of 1RM *All sets at the same weight 5 Rounds For Time: 40 Air Squats 400m Run 20 DB...
05/02/22-05/06/22
Monday (May 2nd) Strength: Back Squat 4x5 Reps @70-75% *Rest 2:00 bt sets Compete: “Nancy” 5 Rounds For Time: 400m Run 15 OH Squats...
04/25/22-04/29/22
Monday (April 25th) Skill: 10:00 Gymnastic Skill Compete: 3 Rounds For Time: 20 OH Squats @95/65lbs 20 Sit Ups 10 Muscle Ups *20:00 Time...
041822-042222
Monday (April 18th) Strength: 5-3-1-3-5* Thrusters *Start at a lightweight and build, try for your last 3 and 5 to be heavier than your...
041122-041522
Monday (April 11th) Strength: 5 Sets: 1 Power Clean 1 Hang Squat Clean 1 Jerk @75% of 1RM *Hold onto the bar for the Power Clean and Hang...
040422-040822
Monday (April 4th) Strength: Clean Find a 1RM for the day Compete: For Time: 40 Slam Balls 30 Cal Row 20 Burpee Box Jump Overs @24/20” 10...
032822-040122
Monday (Mar 28th) Strength: Back Squat 1x20 Reps *5lbs Heavier than last week, we will do this once a week building 5lbs at a time each...
