May 31 – The Seven

Seven rounds for time of:

  • 7 Handstand push-ups
  • 135 pound Thruster, 7 reps
  • 7 Knees to elbows
  • 245 pound Deadlift, 7 reps
  • 7 Burpees
  • 7 Kettlebell swings, 2 pood
  • 7 Pull-ups

May 29 – 3 Rnds

  • 20 Jumping Squats w/ Med Ball 20/14
  • 20 Med Ball Cleans 20/14
  • 10 Push Ups
  • 10 Ring Rows
  • Dumpster Run

May 28 – 3-3-3-3-3 Push Press

  • 8 min AMRAP
  • 4 Burpee
  • 8 Wall Balls 20/14

May 27 – Tabata- no rest between seets count total reps

  • Squats
  • Sit Ups
  • Pull Ups
  • Push Up
  • Row for Cal

May 26

  • 800 M Run
  • 8 Thrusters 155/115
  • 8 Cleans 155/115
  • 8 Dead Lifts 155/115
  • 800 M Run

May 25 – Groups of 3 or 4

Using 1 Rower, 1 Person on Barbell @ all times, 1 person rest @ all times

  • Dead Lift 25,000#’s
  • Row 2500 M

May 24 – 8 RNDS

  • 12 Thrusters 65/45
  • 21 Double Unders

May 22 – On the Minute for 20 Min

  • 10 Cleans 115/75
  • 4 Burpees

May 21 – 21, 15, 9

  • Dead Lift 250/185
  • Ring Push Ups

May 20 – FGB

  • Rep Dependent
  • 20 Reps each station

May 19 – CFT

May 18 – Josh

May 17 – 30, 20, 10

  • Push Press 95/65
  • Front Squat
  • Sumo Dead Lift

May 15 – 5 RNDS

  • 3 Bear 95/65
  • Dumpster Sprint
  • 12 Dead Lifts 225/185

May 14 – FGB

May 13 – 7 RNDS

  • 7 Power Jerks 145/105
  • 21 Double Unders

May 12 – On the Minute for 30 Min

  • 12 KBS 53/35
  • 6 Box Jumps 24/20
  • 3 Burpees

May 11 – 6 Rnds

  • 3 Single Arm Power Snatch 40/25
  • 6 Single Arm OHS 40/25
  • 9 Single Arm Thrusters 40/25
  • 12 Med Ball Cleans 20/14

May 10 – 3 RNDS

  • 30 KTE
  • 30 Back Squats 135/95
  • 30 Dead Lifts

May 8 – 5×5 OHS

12 min Amrap

  • 10 Ring DIps
  • 10 Wall Balls
  • 10 Hollow Rocks

May 7 – 5 RNDS

  • 8 Front Squats – as heavy as possible
  • Dumpster Run
  • Rest

May 6

  • 1000 M Row
  • 30 Dead Lift 235/185
  • 30 Cleans 115/75

May 5 – 5 RNDS

  • 400 M Run
  • 15 Thrusters 95/65
  • 15 Pull Ups

May 4 – Back Squat

  • 3-3-3-3-3

May 3 – 3 Rnds

  • 20 KBS 53/35
  • 10 Right Arm Power Snatches 40/25
  • 20 Right Arm over head Walking Lunges 40/25
  • 20 KBS 53/35
  • 10 Left Arm Power Snatches 40/25
  • 20 Left Arm over head Walking Lunges 40/25

May 1 – 15, 12, 9, 6, 3, 6, 9, 12, 15

  • SDHP 95/65
  • Dumpster Run