May 31, 2020

FULLY LOADED

Front Squat
5-3-3-1-1-1

Optional Finisher
Tabata Front Squat

PARTIALLY LOADED

DB Front Squat
2-4-6-8-10…..
until they can’t perform any more unbroken sets

Optional Finisher
DB Tabata Front Squat

UNLOADED

Bulgarian Lunge Ladder
3-6-9-12-15
As far as possible in
10...

May 31, 2020

For Time

10-20-30-40-50-60-70-80-90-100 Alternating Lunges

10 Burpees (after each set)

May 30, 2020

FULLY LOADED

Odd min: Run 200 m
Even min: 7 Burpee Pull-ups
10 rounds (20 min.)

PARTIALLY LOADED

Odd min: Run 200 m
Even min: 8 Burpee Jump to Target
10 rounds (20 min.)

UNLOADED

Odd min: Run 200 m
Even min: 8 Burpee Jump to Target
10 rounds (20 min.)

May 29, 2020

FULLY LOADED

10 Over-unders
250 m Row
10 Deadlifts (225/155 lb.)
3 Rounds

PARTIALLY LOADED

10 Over-unders
10 x 20 m Shuttle Run
20 DB Deadlifts (50/35 lb.)
3 Rounds

UNLOADED

10 Over-unders
10 x 20 m Shuttle Run
20 Split Leg Good-mornings
3 Rounds

May 28, 2020

FULLY LOADED

20 Front Rack Reverse Lunge (95/65 lb.)
15 Power Clean
10 Hang Squat Snatch

PARTIALLY LOADED

25 DB Front Rack Reverse Lunge (40/25 lb.)
20 DB Power Clean
15 Hang Squat Snatch (SA)

UNLOADED

30 Reverse Lunges
20 Kick-sits
10 Wall Climbs

May 27, 2020

FULLY LOADED

15 Box Jump-overs (24/20 in.)
25 Wall Ball (20/14 lb.)
4 Rounds

PARTIALLY LOADED

15 Object Jump-overs
20 DB Thruster (one DB) (40/25 lb.)
4 Rounds

UNLOADED

15 Object Jump-overs
25 Russian Twists
4 Rounds

May 26, 2020

FULLY LOADED

Split Jerk
1-1-1-1-1-1-1

PARTIALLY LOADED

DB Split Jerk
30 sec. On/30 sec. Off
7 Rounds

UNLOADED

Strict Handstand Push-up
30 sec. On/30 sec. Off
7 Rounds

May 25, 2020

We are disappointed in the fact that we are unable to do MURPH this year as a family. Hopefully we will all be able to take some time out this Monday and perform one of the following versions of MURPH.

For Time

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

Al...

May 23, 2020

FULLY LOADED

10 Alt Pistols
10 inverted ring rows
10 sdhp (95/65 lb.)
10 Triple-unders
5 Rounds

PARTIALLY LOADED

10 Alt. Pistols
10 DB. Alt Plank Rows (50/35 lb.)
10 SA. DB sdhp – each side
10 Triple-unders
5 Rounds

UNLOADED

10 Alt. Pistols
10 4-point position (plank) ankle...

May 22, 2020

FULLY LOADED

100 Thrusters (135/95 lb.)
EMOM perform 5 burpees

PARTIALLY LOADED

100 DB Thrusters (50/35 lb.)
EMOM perform 5 burpees

UNLOADED

200 Lateral Deadlift Jumps
EMOM perform 5 burpees

VIDEO SHOWS DIFFERENT WAYS TO DO THRUSTERS WITH DUMBBELLS 

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