May 31, 2018

From 0-3 min. perform:
100 Double Unders
From 3-6 min. perform
50 Double Unders
10 Power Snatch (115/75 lb.)
From 6-9 min. perform:
25 Double Unders
5 Power Snatch (115/75 lb.)
2 Rounds
From 9-12 min. perform
AMRAP Power Snatch (95/65 lb.)

May 30, 2018

FITNESS TESTING #9 - PAIN OPTIONAL

EMOM 12 min.
3 Front Squat (185/125 lb.)
AMRAP Ring Dip for the remaining minute

May 29, 2018

20/10-Cal. Assault bike
20/15-Cal. Row
Rest 2 min.
3 Rounds

May 29, 2018

MURPH

1 mile run

100 pull-ups 

200 push-ups 

300 squats 

1 mile run

wear a 20lbs vest if possible 

May 25, 2018

FITNESS TESTING #8 - JERK SNATCHER

Gymnastics
Kipping + Chest-to-bar Pull-ups

Benchmark Workout
Jerk Snatcher
20 Clean and Jerk
20 Snatch
(95/65 lb.)

May 24, 2018

1-2-3-4-5…
Back Squat (225/155 lb.)
Bar Muscle Up
Add one rep each round
AMRAP 15 min.

May 23, 2018

21 SDHP (95/65 lb.)
36 Lateral Bar Jumps
100-m Barbell Walk
3 Rounds

May 22, 2018

Split Squat
3-3-3-3-3

* Optional Finisher

May 21, 2018

FITNESS TESTING #7 - CHEWBACCA

1-km Row
50 Wall Ball (20/14 lb.)
50 Box Jumps (24/20”)
50 Ring Push-ups
50 KB Swing (24/16 kg.)
50 MB Clean
1-km Row

May 18, 2018

250-m Row
10 Burpee Lateral Jump over Rower
1 min. Rest
10 Rounds

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