5.31.24
5 RFT 3 Wall Walks 9 Power Cleans (135/95) 15 GHDSUs (or V-ups)
May 2024
5.29.24
4 Sets (each for time) 15/12 Cal Row 10 Burpee Box Get Overs (30″/24″) 15/12 Cal Row -rest 1:1 after each set-
5.28.24
12 min AMRAP 10-15-20-25… Cal Bike 25′-50′-75′-100′-125’… KB Front Rack Carry (53s/35s) (Women’s Cals: 8-12-16-20…) -Rest 3 min- 12 min AMRAP 10-15-20-25… Cal Row 25′-50′-75′-100′-125’… Single DB Walking Lunge (35/25) (Women’s Cals: 8-12-16-20… *every 5′ of carry and lunges = 1 rep
5.27.24
Murph For Time:1-Mile Run100 Pull-ups200 Push-ups300 Air Squats1-Mile RunIf you have a 20# vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it
5.24.24
18 min AMRAP 6-4-2 Bench Press (185/110) 3-2-1 Rope Climb (or 12-8-4 Elevated R. Row) *repeat the 6-4-2 and 3-2-1 sequence for the full 18 mins.
5.21.24
2 min AMRAP 50 DUs 25′ HSW (or 2 Wall Walks) Max Reps Deadlift (225/155) -rest 1 min between sets- *Go until you complete 50 reps of Deadlifts. 14 minute time cap. Score is clock time when you complete rep 50. If not finished within 5 sets (14 mins), score is 14:00 plus remaining reps
5.20.24
Each section for time 2x 800m Run -rest 2 min after each set- -into- 3 Sets: 20 Pull-ups 40 Push-ups 60 Air Squats -rest 2 mins after each set-
