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, partner holds plankSpades: KBS (53/35), partner holds kb overheadRead 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 Overhead DB Carry (Left Side)15 V-ups WELLNESS WEDNESDAY 𝗔𝗿𝗲 𝘆𝗼𝘂 𝗵𝗶𝘁𝘁𝗶𝗻𝗴 𝘁𝗵𝗲 𝗿𝗼𝗮𝗱 𝘁𝗵𝗶𝘀 𝘀𝘂𝗺𝗺𝗲𝗿 𝘄𝗶𝘁𝗵 𝘁𝗿𝗮𝘃𝗲𝗹 𝗮𝗻𝗱 𝘃𝗮𝗰𝗮𝘁𝗶𝗼𝗻𝘀? ʜᴇʀᴇ ᴀʀᴇ ᴀ ꜰᴇᴡ ᴛɪᴘꜱ ᴛᴏ ʜᴇʟᴘ ʏᴏᴜ ꜱᴛᴀʏ ᴏɴ ᴛʀᴀᴄᴋ:✅ Don’t skip breakfast(Make sure you incorporate protein, carbs, and healthy fat)✅ Hydrate with water✅ Get enough sleep (Aim for 7 hours per night)✅ Exercise✅ Pack protein-packed snacks✅ Research healthy options at your destination 𝙎𝙩𝙖𝙮𝙞𝙣𝙜 𝙤𝙣 𝙩𝙧𝙖𝙘𝙠 𝙬𝙝𝙞𝙡𝙚 𝙩𝙧𝙖𝙫𝙚𝙡𝙞𝙣𝙜 𝙙𝙤𝙚𝙨𝙣’𝙩 𝙝𝙖𝙫𝙚 𝙩𝙤 𝙗𝙚 𝙘𝙤𝙢𝙥𝙡𝙞𝙘𝙖𝙩𝙚𝙙.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