Workouts

Wednesday 5/1

Benchmark - The Gauntlet

30min AMRAP

1000m row

50 Thrusters 45/35

30 Pull ups

10rds

3 Snatches 135/95

15 WB 20/14

Cindy remainder of time

5 Pull ups

10 Push ups

15 Squats

Thursday 5/2

Lifting: 5x5 Squat Cleans

12min AMRAP

3-6-9-12-15-18-etc

KBS 53/35

Burpee BJ 24/20

Goblet Squats 53/35

Friday 5/3

200m run

25' lunges

200m run

25' broad jump

200m run

50' lunges

200m run

50' broad jump

rest 3min, repeat in reversed order

Saturday 5/4

9am Travis Manion

Monday 5/6

25min AMRAP

400m run

30 squat clean (total)

20 lunges (total)

10 TGU (total)

53/35

Tuesday 5/7

For Time

50 DU's

25 K2E

10 dips

Wednesday 5/8

Lifting: 6x3 FS

12min AMRAP

9 HSPU

6 Burpees

3 FS 165/110

Thursday 5/9

600m run

21 Thruster

400m run

15 Thruster

200m run

9 Thruster

Friday 5/10

Burpee Madness

1-10

2-20

3-5

4-11

5-2

6-18

7-6

8-15

9-4

10-8

11-17

12-3

13-13

14-9

15-12

16-14

17-16

18-7

19-19

20-1

Saturday 5/11

Hero WOD

Monday 5/13

Skill: DU's

50 DU's

250m row

50 DU's

250m row

Tuesday 5/14

21-15-9

KBS (53/35)

T2B

Wednesday 5/15

1/2 Murph

800m run

50 Pull-Ups

100 Push-Ups

150 Squats

800m run

Thursday 5/16

Partner WOD

3000m row

3rds 

30 Burpee box over

40 WB

50 WB sit-ups

Friday 5/17

5min AMRAP

10 SDHP 70/53

10 KBS

Lifting: 6x3 SDHP

Saturday 5/18

Hero WOD

Monday 5/20

Skill: kipping

Tabata

Pull-Ups

Squats

Push-Ups

Sit-Ups

Tuesday 5/21

3RFT

50 WB cleans 20/14

600m run

Wednesday 5/22

24min AMRAP

400m run

10 tire flips

20 jump throughs

30 toes touches

Thursday 5/23

Lifting: BS 6x2 pause at bottom

3RFT

12 BS 185/130

6 Burpee over bar

Friday 5/24

10RFT

Partner WOD

1min row

30 sec rest

Saturday 5/25

Hero WOD

Monday 5/26

Memorial Day - Murph Workout

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run

Tuesday 5/28

20min AMRAP

500m row

40 step-ups

30 sit-ups

Wednesday 5/29

Lifting: OHS 5x5

50 DU's

25 DL 225/155

15 bar facing burpees

10 OHS 135/95

Thursday 5/30

30-20-10

push press

1-arm KBS

1 TGU/side after each round

Friday 5/31

5RFT

20 walking lunges (total)

15 T2B

10 pistol (total)

20 plank up downs