Workout of the Day

A.
Shoulder Press

B. (Repeat)
AMRAP in 12 minutes of:
9 shoulder press
12 toes to bar
15 Abmat Butterfly Sit-ups

Workout of the Day

A.
Front Squats

B.
“Fran”
21-15-9
Thrusters
Pull-ups

Workout of the Day

A.
Murph Prep Week 2
(hat tip to Mayhem for the workout)

Workout of the Day

A.
In teams of two, complete:
Five rounds of:
400m Run*
50 Kettlebell Swings
40 Wall-Balls
30 Burpees to Target 6in above reach

*both partners run

Workout of the Day

A.
From 0:00-8:00
Ski 500m/400m
60 DB Snatch

Workout of the Day

A.
Power Cleans

B.
For time:
100-80-60-40-20 Double-unders
10-8-6-4-2 Squat Cleans

Workout of the Day

A.
Shoulder Press + Chin-ups

B. (Repeat)
Every 5 minutes, for 15 minutes (3 rounds):
30c Row
20 Bench
10 Burpee Box Jumps

Workout of the Day

A.
Front Squat

B.
For time:
45c Assault Bike
30 Back Rack Reverse Lunges
15 Devil Press
30 Back Rack Reverse Lunges
45c Assault Bike

Every Monday, for the next ~30 days, we will be doing some “Murph” prep. We will be hitting Murph as a gym on Memorial Day. My hope is everyone improves their ability and capacity to knock out high rep and high quality, FULL RANGE OF MOTION push-ups, pull-ups, and air squats, and running. 

Workout of the Day

A)
Murph Prep Week 1

Every minute, for 36 minutes (9 rounds):
Min 1) Running
Min 2) Pull-ups
Min 3) Push-ups
Min 4) Air Squats

Workout of the Day

A.
Teams of two:
Partner A) Ski for Cals
Partner B) 18 DB Hang Clean and Jerk
Rest 3 minutes
Partner A) Back Rack Lunges
Partner B) 24 Box Jump Overs
Rest 3 minutes
Partner A) Row for Calories
Partner B) 6 Burpee Wall-Walks