Blog

5/7/24 A. 7 sets building as needed 2 push press + 1 split jerk B. Relay Race : amrap 12 – you go I go each 100m 100m run each 100m medball carry each 100m farmer carry each

5/6/24 800m run 60 double unders 40 wall balls 20 power snatch 95/ 65 400m run 20 power snatch 95/ 65 40 wall balls 60 double unders 800m run

5/3/24 3 rounds 500m run 500m row 50 double unders

5/2/24 a. 20 min emom odd – 100m run even : complex 3 deadlift 2 power clean 1 front squat ( squat cleaning your last power clean does not count as a squat ) build over the 20 min emom as needed B. Cash out – amrap 6 1 power clean – ideally use final

5/1/24 20 min amrap 10 HSPU or 10 2xDB push press 50 / 35 10 box jumps 24/20 10 cal machine ADD 2 reps / cals each round to all movements

4/30/24 A. Back Squat 7 – 5 – 5 – 3 – 3 – 3 – 5 – 5 – 7 B. 4 rounds eachPartner A : hanging L hold or knee tuck holdPartner B : 50 ft shuttle runthen switchImmediately into3 rounds each -50 ft farmer carry Kb / Db rest while partner worksImmediately

4 / 29 / 24 10 rounds – rest 1 : 1 with partner 200m row 5 thrusters 135 / 85

4/26/24 10 rounds 100m run 10 push press 115/75 10 box jumps 24 / 20

4/25/24 A. in 10 min build to a heavy deadlift triple B. 7 x 3 deadlift across with 75% of todays 3 rep. C. Partner Row – 12 min max meters rotate every minute – other partner bear hugs wall ball 20# for everyone.

April 24 , 2024 20 min amrap 5 chest to bar pull ups 10 push ups 15 airsquats every 5 min including at 0:00 run 400m continue amrap where you left off after the run