Workouts
July 30 – Aug 5
Saturday If you are sore from DT, option 1 might be betterIF DT didn’t do much for you, maybe option 2? With a partner40 Min
July 23 – 29
Saturday 1 lap run (partners go together)30 snatch 135/95 1 lap run (check the clock)15 min to get 6 bear complex* for max total weight1 lap
July 16 – 22
Sat“Kettle Baby”400m Run w/ KB (hold together or switch as needed)100 Pull-ups100 Box Jumps (24/20)100 Sit-ups100 KB Swings (70/53) (other partner gets a break)100 Air
July 9 – 15
Sat 120 KB Swings 70/53120 Cal120 TTB120 Cal on a different device120 Wall Ball 20/1412x100m Run — RX+ Run w/ a dball or sandbagAfter each
June 25 – July 1
Saturday Partner 1 works for 2 minutesPartner 2 works for 2 minutes40 Min Cap At the start of each 2 Min cycleRun 100m then chip
June 18 – 24
Saturday 40 Min Cap:With a partner1 Mile Run (1 runner at a time)Then4 Rounds:20 Snatch (115/85)30 TTBThen4 Rounds:20 OverHead Squats30 pull upsThen4 Rounds:20 S2OH30 alternating
June 11 – 17
Saturday With a partner90 Deadlifts 135/9570 Snatches50 OverHead Squats500 Double Unders90 HandStand Push UP70 Chest to Bar Pull Ups5 x 200M weighted carry (Grab a
June 4 – 10
Saturday Working at the same timePartner 1 Run 200mPartner 2 10 hang clean + 5 push press 95/65 RX + 115/80After you have completed 5
POPULAR POSTS
MAY 4 – 10
Saturday For Time (CAP 35:00)w/ a partner…330m Team Run (1 Lap)50 Clean & Jerk @115/85330m Team Run40 Clean & Jerk @135/95330m Team Run30 Clean &
APR 27 – MAY 3
Saturday 3 Rounds For Time (CAP 35:00)w/ a partner… 50 Hang Snatch @96/6550 OHS50 TTB Sunday MURPH PREP #1 Every 5:00 for 30:00 (6 Sets)200m
APR 20 – 26
Saturday For Time (CAP 35:00)w/ a partner… 150 Deadlift @185/125150 Box Jump Over150/110 Cal Row-Ski or 130/90 Cal Bike*Partition However You’d Like. Sunday 5 Rounds
