August 2024

6:30-9 am 1/2 “Murph” For time:1/2 mile Run50 Pull-ups100 Push-ups150 Squats1/2 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

6:30-9 am Complete as many rounds in 20 minutes as you can of:12 Back extensions12 Knees to elbows45/65 pound Overhead squat, 10 reps Scale: Superman’s, knees to post, pvs as low as Lucille m possible without breaking mechanics.

7:30-9:30 am Weighted pull-ups1-1-1-1-1-1-1

6:30-9 am Complete as many rounds in 20 minutes as you can of:Run 300m30 Wallball shots, 14/20 pound ball Scale: 14 min, 200 m, 8/12 lbs

6:30-9 am Three rounds for time of: 30 Double-unders15 L-pull-ups20 pound dumbbells Squat clean, 20 reps

6:30-9 am Ten rounds for time of:95/135 pound Deadlift, 15 reps15 push-ups Scale: 10 reps, weight

6:30-9 am Five rounds for time of:10 foot rope up/downs5 handstand push-upsPvc One-legged squats, 10 reps Scale: 10 db presses heavier than you want to go, 20 air squats

6:30-9 am “Helen” Three rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)12 Pull-ups Scale: weight, asst pull-ups

7:30-9:30 am 5 assisted Muscle-ups95 pound Back squat, 15 reps10 assisted Muscle-ups95 pound Back squat, 30 reps15 assisted Muscle-ups95 pound Back squat, 45 reps10 assisted Muscle-ups95 pound Back squat, 30 reps5 assisted Muscle-ups95 pound Back squat, 15 reps Scale: 2/3 reps, weight

6:30-9 am 21-15-9 reps of:135/185 pound Deadlift65/95 pound Overhead squat