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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2019 May 29

15-12-9 reps, for time of:– Clean & Jerk, 135/95 lbs– Chest-to-bar Pull-up*10 minutes time cap

2019 May 28

4 rounds for time of:– 30/20 Bike/Row Calories OR 400m run– 15 Russian Kettlebell Swings, 70/53 lbs– 10 Goblet Squats, 70/53 lbs*22 minutes timecap

2019 May 27

For time:– Dumbbell Farmers Carry, 50/35 lbs, 1200 m– 120 AbMat Sit-ups– 12 Rope Climbs, 15 ft*30min timecap

2019 May 25

Murph For time:1-mile run100 pull-ups200 push-ups300 squats1-mile run Partition the pull-ups, push-ups, and squats as needed, or break into managable rounds. If you’ve got a 20-lb.…

2019 May 24

Overhead Squat 2-3-5-10-2-3-5-10*go on every 4 minutes*50-70% of 1RM

2019 May 23

3 rounds for time of:– Run, 800 m– 15 R Arm Kettlebell Snatches, 53/35 lbs– 15 L Arm Kettlebell Snatches, 53/35 lbs– 5 Bar Muscle-ups*30min…

2019 May 21

For time:Row/Run, 1000 m or Bike 100 calsL-Sit, 1 min— Rest 3 mins —L-Sit, 1 minRow/Run, 1000 m or Bike 100 cals Log total time,…

2019 May 18

Complete as many rounds as possible in 6 mins of:– 6 burpees– 6 DB squat clean thrusters 5min rest 4 rounds for time of:– Run,…

2019 May 17

Complete as many rounds as possible in 7 mins of:– 6 Pull-ups– 5 Burpees– 4 Hang Power Cleans, 115/75 lbs– 3 Thrusters, 115/75 lbs
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2019 May 29

15-12-9 reps, for time of:– Clean & Jerk, 135/95 lbs– Chest-to-bar Pull-up*10 minutes time cap

2019 May 28

4 rounds for time of:– 30/20 Bike/Row Calories OR 400m run– 15 Russian Kettlebell Swings, 70/53 lbs– 10 Goblet Squats, 70/53 lbs*22 minutes timecap

2019 May 27

For time:– Dumbbell Farmers Carry, 50/35 lbs, 1200 m– 120 AbMat Sit-ups– 12 Rope Climbs, 15 ft*30min timecap

2019 May 25

Murph For time:1-mile run100 pull-ups200 push-ups300 squats1-mile run Partition the pull-ups, push-ups, and squats as needed, or break into managable rounds. If you’ve got a 20-lb.…

2019 May 24

Overhead Squat 2-3-5-10-2-3-5-10*go on every 4 minutes*50-70% of 1RM

2019 May 23

3 rounds for time of:– Run, 800 m– 15 R Arm Kettlebell Snatches, 53/35 lbs– 15 L Arm Kettlebell Snatches, 53/35 lbs– 5 Bar Muscle-ups*30min…

2019 May 21

For time:Row/Run, 1000 m or Bike 100 calsL-Sit, 1 min— Rest 3 mins —L-Sit, 1 minRow/Run, 1000 m or Bike 100 cals Log total time,…

2019 May 18

Complete as many rounds as possible in 6 mins of:– 6 burpees– 6 DB squat clean thrusters 5min rest 4 rounds for time of:– Run,…

2019 May 17

Complete as many rounds as possible in 7 mins of:– 6 Pull-ups– 5 Burpees– 4 Hang Power Cleans, 115/75 lbs– 3 Thrusters, 115/75 lbs
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