Category: Blog

A. 3-3-3-3-3 Shoulder Press.  Work to a heavy 3 RM. B. Half Murph For time: 1/2 Mile Run 50 Pullups 100 Pushups 150 Squats 1/2 Mile Run Wear a 20lb vest

A. 4 Rounds for Time: 10 Push-up Pull-unders 12 Over the Bag Burpees 14 KB Swings (1.5/1 pood) 200m Farmers Carry (1.5/1 pood) RX: 70/50 lb Sandbag B. 5-5-5-5-5 Weighted Dips

A. 24 Minute AMRAP: 400m Burden Carry 20 Back Squats 10 Shoulder Slams 12 Front Rack Lunges RX: 70/50 lb Sandbag B. 5-4-3-2-1 Front Squat.  Start @ 70% 1RM.

A. 3-3-3-3-3 Deadlift B. “Helen” 3 Rounds for Time: 400m Run 21 KB Swings (1.5/1 pood) 12 Pull-ups

A. A. 5-4-3 Wave, Deadlift.  Start @ 60% 1RM. B. 21-15-9 Box Jumps Sumo Deadlift High-pull Thruster RX: 50/30 lb Sandbag

A. 12 Minute AMRAP: 200m Run 10 Push-up Pull-unders 10 T2B 10 Sandbag Over the Shoulder 10 Lateral Sandbag Hops RX: 70/50 lb Sandbag B. 5-4-3 Wave, Push Press.  Start @ 60% 1RM.

A. KB Flow A: 45sec Work/45sec Rest for 10 Rounds: KB Power Clean Goblet Squat KB Snatch Right KB Snatch Left Low Curl Halo Right Halo Left B. 5-5-5-5-5 Weighted Pull-ups

A. 5-4-3-2-1 Back Squat.  Start @ 70% 1 RM. B. For time: Run 400m 30 Brute Force Burpees Rest 3 minutes 30 Brute Force Burpees Run 400m RX: 70/40 lb Sandbag

A. 5-4-3-2-1 Deadlift.  Start @ 70% 1 RM. B. KB Flow (1 min Work, 45 sec Rest) 8 Rounds of: KB Clean KB Front Squat KB Squatted Curl Around the World (L/R) Single Arm KB Snatch (L/R)

A. 10 Minute EMOM: 3 Power Snatch (115/95 lb) 10 Push-ups B. 3-3-3-3-3 Weighted Pull-ups