Hit

STRENGTH Shoulder Press 4 x 10 Strict Pull Ups 4 x 6 CONDITIONING 8 Min AMRAP10 Squat Cleans (95/65)20 Ab Mat Sit Ups CORE/MOBILITY 1 Min Saddle 1 Min Upward Dog

Vow

With a Partner 20 Min AMRAP200M RunPartner Front Rack Barbell Hold (while partner runs)*Pick your weight. Each drop is 5 burpees at the end of workout. Rest 5 Min 12 Min EMOMMin 1 – 12 Bulgarian Split SquatsMin 2 – 12 Heavy Russian KB...

RIse above

33 Minute Running ClockWith a Partner 22 Min AMRAP You Go I Go Per Movement30 Double Unders (60 Singles)10 DB Thrusters (40/25)8 Toes to BarPartner Holds Single KB any way during all movements Rest 3 Min 8 Min to Find Heavy Back OR Front Squat CORE/MOBILITY 1 Min...

Recycle

STRENGTH EMOM for 10 Min 2 Hang Power Cleans CONDITIONING 10 Min AMRAP 15 Deadlifts (135/95)10 Shoulder to Overhead (135/95) CORE/MOBILITY 1 Min Straddle 1 Min Lying Side Twist

Mini

Save the date for Monday, May 30th at 10AM. It is our annual Murph! CONDITIONING Ten Rounds for Time 200M Run6 Pull Ups12 Push Ups18 Air Squats Rest 3 Min 50 Box Step Overs CORE/MOBILITY 1 Min Downward Dog 1 Min Child’s Pose 50 Hollow...

CASTLE

Olympic Lifting 9:30AM CONDITIONING With a partner20-19-18-17-16 Burpees100M Run After each set15-14-13-12-11 Wallballs (20/14)200M Row after each set10-9-8-7-6 bar muscle up or C2B300M Run after each set5-4-3-2-1 Clean and Jerk (205/135)400M Row after each...
WORKOUT OF THE DAY