WORKOUT OF THE DAY
May 29

Strength:
Snatch (Full Squat): 2-2-2-2-2

Conditioning:
4RFT:
5 Squat Snatches (135/95#)
250m Run
5 Squat Snatches

1:1 Work/Rest

May 28

Strength:
Push Jerk: 3-3-3-3-3

Conditioning:
Buy-in: 1500m Row

Then, 5RFT:
6 HR Push-ups
8 Box Jumps (24/20″)

Rest 2 minutes, then:

Ring Dips: 1 x Max Effort

May 27

Gymnastics:
4 Rounds:
30 Second L-Sit Hold
10 T2B

Rest 2 mins between rounds

Conditioning:
For time:
50 DU
25 Push Press (75/55#)
40 DU
20 Push Press
30 DU
15 Push Press
20 DU
10 Push Press
10 DU
5 Push Press

May 26

Strength:
A) Front Squat: 15 min to establish 1RM

B) Front Squat: 1 x Max Effort @ 80% of A

Conditioning:
10 min EMOM:
1 Clean (205/145#)
8 Burpees

“Murph”

ATHLETES: In honor of Murph, no sign-up is necessary on FrontDesk for today’s classes.

Hero WOD: “Murph”

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

May 22

Strength:
Front Rack Step-ups: 8-8-8-8-8

Conditioning:
4RFT:
15 Deadlifts (185/135#)
5 Hang Squat Cleans

May 21

Skill Work:
15 minutes of open skill work — pick a thing you suck at and get after it.

Conditioning:
Buy-in: 100 Double-unders

Then, for time:
100 KB Swings (32/24kg)*

*EMOM stop and complete 5 tuck jumps

May 20

Strength:
Strict Press: 5-5-5-5-5

Floor Press: 5-5-5-5-5

Conditioning:
For time:
2,000m Run

May 19

Gymnastics:
4 Sets: 5 C2B Pull-ups + 5 T2B

3 Sets: 1 minute Hollow Rock hold

Conditioning:
10 min AMRAP:
3 Strict Pull-ups
6 Box Jumps (30/24″)
9 Hollow Rocks

May 18

Strength:
Pause Front Squat: 3-3-3-3-3*
*3 second hold at rock bottom

Conditioning:
2 min max reps: Wallballs (20/14#)
2 min rest
2 min max reps: Burpees
2 min rest
2 min max reps: Wallballs
1 min rest

Then, for time:

35 Burpees

1 134 135 136 137 138 177