12 min AMRAP
9 Power Clean 115/75
7 Burpees over the bar
5 Handstand push ups
rest 3 minutes
10 min EMOM
1 Clean
– Building-
5/13/2019
Strength
15 min to find 10RM Back Squat
Conditioning
9 min AMRAP
1 DB Thruster per arm 50/35
25 Double Under
2 DB Thruster per arm
25 Double Under
3/25-4/25…etc
5/10/2019
Teams of 2
75 Db Snatch 50/35
100 Box Jump Over 24/20
75 DB Snatch 50/35
100 Cal Row
75 DB Snatch 50/35
-In order for one partner to do any DB snatches, the other partner must be in a wall sit. For all 3 sets of DB, switch whenever. BJO and Row is 1 person work 1 rests.-
Cap: 25
5/9/2019
Strength
1 Strict Press + 3 Push Press every 1:30 x 5 sets, building
Conditioning
8 min AMRAP
2 Push Press 95/65
2 Front rack lunge, in place 95/65
4-4.6-6..etc
5/8/2019
Murph Prep #4
25 min AMRAP
1 mile run,
then in remaining time AMRAP
5 Pull up
5 Push up
15 Air Squat
5 Push up
Rx= 20/14 weight vest
5/7/2019
Strength
1 Snatch EMOM x 10 min, rest on minute 6
Conditioning
6 Rounds
5 Power Snatch 135/95
10 Toes to bar
Cap: 12
5/6/2019
Strength
2 Front Squat every 1:30 x 5 sets, building
Conditioning
11 min AMRAP
25 Wall Balls 20/14
75 Double Under (1:1 single under)
5/3/2019
Teams of 2:
50-40-30-20-10
DB Thrusters 50/35
Box Jump 24/20
Cap: 22
5/2/2019
Strength
1 Deadlift every 1:30 x 5 sets, building
Conditioning
8 Rounds
10 Deadlift 155/105
10 Burpees
Cap:12
5/1/2019
800m Run
–
5 rounds
10 pull up
20 Push up
30 Air Squat
–
400m run
Cap: 25
RX= vest
