Monthly Archives: May 2018

Saturday 6.2.18

Partner Style 

3 Stations – 4 pairs MAX per station (8 members total)

5 Rounds (Complete all 5 rounds @ 1 station before rotating)

45 sec work/30 sec rest

*2 min Rest between stations* 

Station 1 – Row & MB OH Slams – (5 Rounds each)

P1: Max Cal Row

P2: MB OH Slams

Station 2 – Assault Bike & Plank Hold (Elbows on Black AirEx Pad) – (5 Rounds each)

P1: Max Cal Assault Bike

P2: Plank Hold

Station 3 – Sled Push + KB Swing – (5 Rounds each)

P1: Max Distance Sled Push (45#/25#) – 30 yd lengths

P2: KB Swing (Green/Blue)

Friday 6.1.18

Workout #1  
Superset – 5 Sets (WTH)
8 BB Bench Press + 10 DB Bent-Over Row (each arm)

Workout#2

Complete For Time:
25 KB Box Push-up + 25 Cal Row
20 KB Box Push-up + 20 Cal Row
15 KB Box Push-up + 15 Cal Row
10 KB Box Push-up + 10 Cal Row
15 KB Box Push-up + 15 Cal Row
20 KB Box Push-up + 20 Cal Row
25 KB Box Push-up + 25 Cal Row

Thursday 5.31.18

5 Rounds

1 min Max Reps – Back/Front Squat (95#/45#) + 30 sec rotate

1 min Max Reps – Box Step-ups + 30 sec rotate

1 min Max Reps – DB Walking Lunge + 30 sec rotate

1 Lap

*2 minutes Rest between Rounds

Core – 3 Rounds

25 Straight-Leg Sit-ups

25 Crunches

25 Russian Twists (each side)

25 Toe Touches

10 Ab Rollouts

45 sec Plank Hold (Hands on Ab Roller)

Wednesday 5.30.18

For Time: 

All Running = SPRINTING

*2 Minutes Rest Between Rounds*

ROUND 1

SPRINT Dwn/Bk + 25 Sit-ups

SPRINT Dwn/Bk + 50 Russian Twist

SPRINT Dwn/Bk + 50 Flutter Kicks

SPRINT Dwn/Bk + 25 Toe Touches

ROUND 2

SPRINT 2x Dwn/Bk + 25 KB Squats

SPRINT 2x Dwn/Bk + 25 KB Squats

SPRINT 2x Dwn/Bk + 25 KB Squats

ROUND 3

SPRINT 3x Dwn/Bk + 25 Push-ups

SPRINT 3x Dwn/Bk + 25 Push-ups

ROUND 4

SPRINT 4x Dwn/Bk + 25 Burpees

Tuesday 5.29.18

BB Complex – 5 Rounds 

6 DL + 6 Bent-Over Row + 6 Power Clean + 6 Front Squat + 6 Push Press + 6 Back Squat

*Start @ (35#/65#) and increase weight each set (10#-20#)
*60-90 seconds rest between Rounds*

Complete: 

100 Band Plank Pull (50 each arm)
*every time you stop = 10 Burpees
then:
100 Wall Balls
*every time you stop = 40 yd Sled Push
then: 
100 KB Swings
*every time you stop = 40 yd Farmer’s Carry

Finisher

For Time: 1000m Row

Monday 5.28.18

“Murph” 

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

1/2 “Murph”

1/2 Mile Run
50 Pull-ups
100 Push-ups
150 Squats
1/2 Mile Run

*Modified Movements* 
Pull-ups = Inverted Row or Kneeling Band Pulldown
Push-ups = Push-ups on Knees
1 Mile Run = 2000m Row
1/2 Mile Run = 1000m Row

Saturday 5.26.18

Complete:

1000m Row or 50 Cal Assault Bike
75 Dips or Box Dips
75 Plate G2O
75 Step-ups
75 Push-ups
75 MB Sit-ups
75 KB Swings
1000m Row or 50 Cal Assault Bike

Friday 5.25.18

Strength – 15 min cap
2 BB Strict Press + 2 BB Push Press + 2 BB Push Jerk
*Men start at 75# / Ladies start at 25#
*Increase weight by 5# each side until cannot complete Strict Press*

AMRAP x 30 min
10 DB Man Makers
15 yd DB Bear Crawl
20 Push-ups
30 Flutter Kicks
45 sec Plank

Thursday 5.24.18

Strength – 15 min cap 
TBDL – WTH x 5
5 – 5 – 5 – 5 – 5 – 5

AMRAP x 30 min 
15 Walking Lunges (each side)
30 sec Wall Sit
30 yd Sled Push
30 sec Side Plank (each side)
30 sec Front Plank

Wednesday 5.23.18

HAPPY 50th BIRTHDAY LARRY BLATT!!!

2 laps
50 Jumping Pull-ups
50 KB Swings
50 Walking Lunges (each leg)
50 Knees-to-Elbows
2 Laps
50 DB Push Press (40#/20#)
50 Superman
50 Wall Ball
50 Burpees
50 Jump Rope
2 Laps