May 5, 2022
4 rounds at recovery pace
6:00 calories
800m run
Move at conversation pace. If recovery is not needed then go fast
If unable to run sub 2000m bike or 1000m row/ski
May 4, 2022
AMRAP in 18 minutes of
15/12 calories
12 thruster 95/65
8 box jump over 24/20
2 wall walk
Score rounds + reps
May 3,3022
5 rounds for time of:
5* single arm Devil press 50/35
10 pullup
20 push-up
40 sit-up
80 double under
*5 Devil press each arm (10 total per round)
Score total time
May 2, 2022
Its that time of year again. Everyones favorite month. Mile May. Challenge is to run 1 mile every day. Sometimes it will be part of the daily workout but most days it will be up to you to either show up to class early to run or do it after your workout is over. I recommend after. Last year i used the mile as a post workout cool down and found it to be very effective
A) 5 rounds of
3:00 on / 1:00 off
12 Wallball 20/14
6 power clean and jerk 155/105
Pick up where you left off each round
Score total rounds + reps
B) 1 mile run for time
Rest as needed between A and B
April 30, 2022
EMOM until failure:
8 shuttle run + 1 shuttle run EMOM
Rest 2:00
8 calorie row + 1 calories EMOM
Rest 2:00
8 calorie bike + 1 calorie EMOM
Rest 2:00
8 burpee + 1 burpee EMOM
Score reps completed on each movement
Go in any order
April 29, 2022
You may choose A or B today Not both
A) Every :30 for 20 minutes (40 sets)
1 ground to overhead
You choose weight. May change anytime
Score total weight lifted
B) Choose one of the following:
6000m run
7500m ski
7500m row
15,000m bike
April 28, 2022
10 rounds for time of:
15/12 calories
15 DB step 35/20 (1 db) on 24/20 box
15 DB hang power snatch 35/20 (1 db)
Alternate arms each round on the snatch
Score total time
April 27, 2022
We are still locked out of social media but we DO have weightlifting at 5:30 tonight
5 rounds for max reps of:
1:00 Wallball 20/14
1:00 box over 24/20
1:00 burpee
1:00 Atomic situp 25/15
Rest :30 between movements
4 scores of total reps
April 26, 2022
A) AMRAP in 10 minutes of
3 deadlift 275/185
6 pullup
9 push-up
12 lunge
Score rounds + reps
Rest 5:00
B) AMRAP in 10 minutes of
5 power clean 95/65
5 push press 95/65
5 thruster 95/65
55 double under
Score rounds + reps
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