05.21.18

Monday, May 21, 2018 Overhead Squat: 5-5-5 Snatch Balance: 3-3-3 Hang Squat Snatch: 1-1-1 This is a great setup today to help you improve the snatch. We will start out with the overhead squat and progressively get more technical. Snatch balance...

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05.18.18

Friday, May 18, 2018 5 Rounds for time: 1 sub 0:45 minute row 50 Unbroken Double Unders This one is going to be a fun one! You will mix a sprint effort with double under skills under fatigue. For the RX version, if you don’t make the row...

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05.16.18

Wednesday, May 16, 2018 For Time: 10 Strict Pull-ups 40 Overhead Lunges (55,35)(35,25)(20,15) 10 Strict Pull-ups 30 Snatches-Alternating arms 10 Strict Pull-ups 20 Overhead Squats 10 Strict Pull-ups 10 Turkish Get ups 10 Strict Pull-ups Today we...

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05.15.18

Tuesday, May 15, 2018 10 Rounds for time: 5-10-15 yard shuttle sprints Rest 2 minutes between rounds In this workout, each sprint is 5 yards out and back, then 10 yards out and back, then 15 yards out and back (60 yards total). Run as fast as you...

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05.14.18

Monday, May 14, 2018 25 Minute AMRAP: 20 Push Presses (75,55)(55,35)(35,15) 30 Sit-ups 40-Cal. row/bike (alt rnds) Welcome back! It seems we have another longer workout on tap today. The weight is light to keep you moving. This will be all about...

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05.12.18

Saturday, May 12, 2018 “Partner Murph” 1 Mile Run (alt 400’s) 20 rounds of:(alt rnds) 5 Pull-ups 10 Push-ups 15 Squats 1 Mile Run(alt 400’s) This will be the last Saturday to get in some training for our...

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