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27 May 2015

052815

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Strength/Skill: Back Squat – 5RM

Conditioning: AMRAP 8
15 Hang squat cleans, 95/65
5 Handstand push-ups

26 May 2015

052715

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Conditioning: 10 x 100m sprints
record your fastest time

ABS: 5 x 10-15 GHD Back Extensions
5 x 10-15 Knee to Elbows

25 May 2015

052615

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Strength/Skill: Jerk 7×2 (ascending)

Conditioning: “Guts”
Complete for time
Row 1k
30 Front squats, 135/95

24 May 2015

Memorial Day Murph

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10:00AM CLASS ONLY. DOORS WILL OPEN AT 9:30AM.

“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Partition the pull-ups, push-ups, and squats any way you want. Begin and end with a 1 mile run.

24 May 2015

052415

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Strength/Skill: Overhead Squats – Max Reps Bodyweight
scales – 3/4BW, 2/3BW, 1/2BW, etc

Conditioning: 7 rounds for time
30 Unbroken double unders
15 Power Snatch, 75/55

21 May 2015

052215

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Conditioning: 6 rounds for time
Run 200m (Everett Street & Back)
10 Deadlift, 225/155

Skill/Strength: Handbalancing – 6 x hold for max time
Handwalking – 6 x max distance

20 May 2015

052115

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Strength/Skill: Front Rack Reverse Lunges – 5×5 each leg

Conditioning: EMOM 16
Odd – 3 Pistols each leg
Even – 7 Burpees

Edward Korona Jr Usbf liked this post
19 May 2015

052015

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Strength/Skill: Power Clean 3RM

Conditioning: 3 rounds for time
40# DB Split Clean, 15 reps
15 Strict Pull-ups

18 May 2015

051915

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Strength/Skill: Dips 5×5 AHAP compare to 5/7

Conditioning: AMRAP 15
Row 500m
20 Push-ups

Edward Korona Jr Usbf liked this post
17 May 2015

051815

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Strength/Skill: Push Press 5×3

Conditioning: Reps of 21-15-9 for time
Push Press
Pull-ups


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