STRENGTH Deadlift 5×4 + Max Vertical Jump4*4*4*4*4 *3 Max vertical jump after each set. Start with 70% and building each set CONDITIONINGMemorial Day Murph is Saturday May 28! 7:00, 8:30, and 10:00 with cookout to follow! Murph Prep:25 Min Partner AMRAP5 Strict Pull-Up10 Push-Up15 Air Squat*All w/20lb/14lb vest.-Switch rounds back and forth with your partner-Read More

12 Min Death By Burpees: courtesy of Coach Greg2,4,6…each min add 2 burpees, jumping to a target CONDITIONING Deck of Doom, With a Partner: One partner works, one holds static except for JokerJoker: Prowler Push each partner 1:1 (down and back is 1)Hearts: Sandbag cleans, partner holds squatDiamonds: Lunges (R+L=1), partner dead hang Clubs: V-Ups,...Read More

STRENGTH Power Clean + Clean and Jerk 3×3 building from 80% CONDITIONING “Fight Gone Bad”3 Rounds For Total Reps in 17 minutes1 minute Wall Ball Shots (20/14 lb)1 minute Sumo Deadlift High-Pulls (75/55 lb)1 minute Box Jumps (20 in)1 minute Push Press (75/55 lb)1 minute Row (calories)1 minute RestRead More

CONDITIONING Murph Prep:5 rounds10 Strict pull ups20 Push ups30 Air Squats-Rest 5 Minutes-10 rounds5 Strict pull ups10 Push ups15 Air Squats*Perform with 20/14 vest is suggested CORE For Quality:15 Overhead Plate Situps30yd Isolateral DB Farmer Carry (Right Side)30yd Isolateral DB Farmer Carry (Left Side)15 Dip Support Leg Raises30yd Isolateral Overhead DB Carry (Right Side)30yd Isolateral...Read More

STRENGTH Hang Squat Snatch 4×1 CONDITIONING Man In Black100 Double Unders25 Strict Handstand Push Ups100 Double Unders25 Strict Handstand Push Ups100 Double UndersRead More

STRENGTH Deadlift 8*6*6*4*4* building from 60%*5 box jumps 30/24 after each set CONDITIONING Hurt3 Sets10 Overhead Squat (115/80)20 GHD Sit Up (OR 40 Alt. Leg V-Up)10 Overhead Squat (115/80)20 Toes to Bar10 Overhead Squat (115/80)Rest 2:00min between setsRead More

CONDITIONING Murph Prep:7 Min AMRAP200m Run10 Strict Pull-Ups-Rest 3 Min-7 Min AMRAP200m Run15 Push-Ups-Rest 3 Min-7 Min AMRAP200m Run25 Air Squats*Suggested 20lb/14lb Vest if planning to wear one for Murph. Core For Quality:2-3 Rounds15 Abmat Situps20 Flutter Kicks (each side)30 Sec Plank40 yd KB Front Racked Left/Overhead Carry Right40 yd KB Front Racked Right/Overhead Carry...Read More

Mayhem Mini-Pump – Lower Body Push/Pull4 Rounds10 Barbell Back Squat @ moderate weight – maintain quality10 Barbell Romanian Deadlift @ moderate weight – maintain quality6 Rear foot elevated DB Split Squat (each side) @ moderate weight20 yd Lateral Band Walk @ moderate resistance – maintain quality-Rest 2:00min between round- CONDITIONING Ice the Hitman10 Sets (1...Read More

Mini-Pump – Upper Body Posterior3-4 Rounds10 Banded Lat Pulldowns @ moderate weight – maintain quality10 Seated Neutral Grip Banded Row @ moderate weight – maintain quality10 Straight Arm Banded Lat Pull Down @ moderate weight – maintain quality15 Single Arm Standing Tricep DB French Press (each side) @ moderate weight-Rest 2:00min between rounds- CONDITIONING HellbentWith...Read More

STRENGTH Hang Muscle Snatch + Snatch Drop 3×3 CONDITIONING Fist of Khonshu2 Sets (1 set every 8 minutes)25 Box Jumps (30”/24”)50 Toes to BarRead More