Thursday 5/19/2022

“Freeze Tag” Metcon: AMRAP 40 With a Partner: P1: 400m Run P2: Max Rounds of:      20 Russian KBS (70/53)(53/35)      100m KB Goblet Carry (70/53)(53/35) *Partners switch after 400m Run*Partner picks up where other partner stops Score...

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Wednesday 5/18/2022

“Five Minute Major” Strength: Front Squat: [15:00] 6 x 2 @ 80% of last week’s Heavy Single Metcon: AMRAP 5: Buy In: 100 Double Unders | 150 Singles 12 Toes To Bar | Knees to Chest 12 Dumbbell Front Squats (50s/35s) | (35s/25s)...

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Monday 5/16/2022

“Do iT” Strength: Every 3:00 x 5 Rounds: 3 Deadlifts 2 Hang Power Cleans 1 Push Jerk Metcon: For Time: 60 Deadlifts (155/105) | (115/85) 45 Hang Power Cleans (155/105) | (115/85) 30 Push Jerks (155/105) | (115/85)

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Saturday 5/14/2022

“Partner Triple 3” More Murph preparation with a higher volume run. Originally prescribed as a workout for an individual to complete. Metcon: For Time: (With a Partner) 3,000 Meter Row 300 Double Unders | 450 Single Unders 3 Mile Run...

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Friday 5/13/2022

“Snake Eyes” Strength: EMOM 15: 1 Snatch Metcon: AMRAP 12: 3 Power Snatches (95/65) | (65/45)3 Chest to Bar Pull-ups3 Box Jumps (30″/24″) | (24″/20″)6 Power Snatches (95/65) | (65/45)6 Chest to Bar Pull-ups6...

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Thursday 5/12/2022

“Pump the Brakes” Metcon: For Time: 10 Dumbbell Bench Press (50s/35s) | (35s/25s)100 Meter Farmers Carry (50s/35s) | (35s/25s)1,000/800 Meter Bike9 Dumbbell Bench Press (50s/35s) | (35s/25s)100 Meter Farmers Carry (50s/35s) |...

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Wednesday 5/11/2022

“Going Nowhere” Strength: Build to a Heavy Single Front Squat –Then– 1 Set Max Reps at 80% of Heavy Single Metcon: AMRAP 3: 25 Bar-Facing BurpeesMax Front Squats (155/105) | (115/85) Rest 3 Minutes AMRAP 3: 25 Bar-Facing...

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Monday 5/9/2022

“Threefer” Metcon: 3 Rounds For Time: 1,000/800 Meter Bike20 Toes to Bar | Knees to Chest30 Hang Dumbbell Snatches (50/35) | (35/25)40 Air Squats50-ft. Single Dumbbell Overhead Walking Lunges (each arm)  (50/35) | (35/25)

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Saturday 5/7/2022

“ETA” Metcon: For Time: 50 Box Jump Overs (24″/20″) 1,000m/800m Row 50 Wall Balls (20/14) | (14/10) 10 Rope Climbs | 20 K2C + Pull Up 50 Wall Balls (20/14) | (14/10) 1,000m/800m Row 50 Box Jump Overs...

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