6.11.21

8 min AMRAP 1-2-3-4-5… Deadlift (135/95) Hang Squat Clean (135/95) S2OH (135/95) 100m Run *barbell reps build, run is always 100m.

6.10.21

18 min AMRAP 100′ Front Rack Carry (L) 15 Russian KBS 100′ Front Rack Carry (R) 15 Push-ups *24kg/16kg

6.9.21

3 RFT 200m Run 20 DB Alt. Push Press (50/35) 20 DB Front Rack Lunges (50/35)

6.7.21

For Time 18/15 Cal Row 15 Power Snatch (75/55) 12 Burpee Box Jump Over (24″/20″) 9 Power Snatch (75/55) 6 Burpee Box Jump Over (24″/20″)

6.4.21

4 Rounds :45 Work/:15 Rest 1. Double DB Renegade Row (35s/20s) 2. Double DB Devil’s Press (35s/20s) 3. Wall Balls (20/14) Score is total reps combined

6.3.21

Alphabet Soup 18 min AMRAP a. 30 DUs b. 50′ Bear Crawl c. 100′ Farmer Carry (24kgs/16kgs) d. 10 DB Renegade Row (50/35) e. 10 HR Push-ups f. 15 Box Jump Overs (24″/20″) :30 rest *once you complete a round (abcdef), start back in on the next...

6.2.21

7 min AMRAP x 2 100m Run 10 DB S2OH (50/35) 10 DB Front Rack Walking Lunges (50/35) Rest 3 mins, then repeat.

6.1.21

Every 4 mins for 16 mins (4 Rounds) 200m Run 12 Hang Power Cleans (115/75) 30 DUs *note time each round. Score the slowest round.

5.31.21

“Murph” In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to...