Monday

Every 1:30 for 6 Rounds
2 Barbell Strict Press
50ft Double KB or DB OH Carry

6 Rounds
2:30 on/2:30 rest
15/12 Calorie Assault Bike
250/225m row
Max Burpees in remaining time

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Monday

Half-Murph; if you have a vest, wear it.
For time
800m run
10 Rounds of Cindy
1 round is
5 pull ups
10 push ups
15 air squats
800m run

Athlete’s planning to adjust/modify reps for Full-Murph on Memorial day,
it is suggested to complete 5 rounds of Cindy.

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Monday

E2MOM x 10 Rounds
24/20 Calorie Assault bike4 Rounds
50m heavy farmers carry
20 Landmine Rotators, 10 each side
20 Single Arm DB Stric Press, 10 each arm
10 Pendlayor Bent Over Rows

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Monday

E2MOM x 6
1-2 Heavy Box Back Squats
20 V-ups or Alt. Single Leg V-Ups
***Working to a heavy if you’d like. Must have a spotter.

AMRAP 12
100m Run with a Sandbag
(Sub-run with 8/6 cal bike with slam ball overhead)
8 Burpees Over Kettlebell
12 American Kettlebell Swings, heavier

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Monday

Every 1:30 for 8 rounds
5-8 Sumo [email protected] choice

AMRAP 15
“Fight Gone Bad……Kinda”
10 Sumo Deadlift High Pulls, 75/55
10 Push Press, 75/55
15/12 Calorie Row

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Monday

AMRAP 12 @ Desired Pace
10 Strict Rope Pull-Ups, 5x ea. hand on top OR 3 Difficult Rope Get-Ups
10-15 DB Bench Press
14 DB RDL March, 7 each leg
15 Ab Mat Sit-Ups

Assault Bike Sprints (max 13 Rounds)
0:12 second ALL OUT SPRIN!!!
2:00 rest between
***Continue with the above intervals until…
Men reach 150 Calories
Women reach 120 Calories

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Monday

Every 2:00 for 6 rounds
6 Box Back [email protected]%. Brief 1-2 second pause at the box/bench

AMRP 15
10 Barbell Thrusters, 75/55
10 Toes to Bar
10 Box Jumps, 24/20

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Monday

On a 15 Min Running Clock
For Weight
Build to a heavy barbell snatch for the day
For Intensity
Every 1:30 for 10 rounds
10 Alternating DB snatches
Ab mat sit ups in remaining time

In 12 minutes…
200m Run (250/200m Row or 15/12 Cal Bike)
20 Ball Slams
400m Run (500/400m Row or 30/24 Cal Bike)
40 Ball Slams
600m Run (750/600m Row or 45/36 Cal Bike)
AMRep Ball Slams

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Monday

On a 15 Min Clock,
Build to a heavy back squat for the day

Every 2:30 for 6 Rounds
15/12 Calorie Row
18/15 Calorie Bike

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Monday

Re-do WORKOUT 23.3
Or…..
Every 1:30 for 7 rounds
3-6 Bench Press

AMRAP 12
10/8 Calorie Bike SPRINT
12 Double DB Strict Press, athlete’s choice
15 KB Deadlifts, athlete’s choice

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