5/20/19

STRENGTH FRONT SQUAT 3 X 7 80% WORKOUT PARTNER MINI KELLY PARTNER A RUN 200m PARTNER B AMRAP 15 BOX JUMPS 24/20 15 WALLBALLS 20/15 PARTNER A will take over AMRAP while PARTNER B runs 200m. SCORE is total rounds and reps completed of box jumps and wallballs. The RUN is for fun:)  

5/17/19

STRENGTH EMOM10 EVEN – 30 SEC HANDSTAND HOLD ODD – 30 SEC PLANK WORKOUT 5 ROUNDS 10 PUSH PRESS 135/95, 95/65, 65/45 15 RING ROWS 20 RUSSIAN TWIST 50/35, 35/25, 25/15

5/16/19

STRENGTH BACK SQUAT 3 X 7 80% WORKOUT MINI SOMEWHAT MURPH FOR TIME RUN 800m -THEN- 5 ROUNDS OF CINDY 5 PULLUPS, 10 PUSHUPS, 15 AIR SQUATS -THEN- RUN 800m -THEN- 5 ROUNDS OF CINDY 5 PULLUPS, 10 PUSHUPS, 15 AIR SQUATS

5/15/19

STRENGTH CLEAN & JERK 5 X 3 80% WORKOUT AMRAP 20 10 OH WALKING LUNGES 45/25 (PLATE) 20 KB SDHP 70/50 40 BICYCLE SITUPS (20 EACH LEG)

5/14/19

WORKOUT BENCHMARK #3 LUMBERJACK 20 20 DEADLIFTS 275/185 RUN 400m 20 KB SWINGS 70/50 RUN 400m 20 OVERHEAD SQUATS 115/80 RUN 400m 20 BURPEES RUN 400m 20 PULLUPS CHEST TO BAR RUN 400m 20 BOX JUMPS 24/20 RUN  400m 20 DB SQUAT CLEANS 45/35 RUN 400m